Bananas provide health benefits that affect many of your bodily systems, and your heart is no exception. A new study suggests that consistently eating potassium-rich foods, including bananas, may lower blood pressure.1
What the Study Found
The paper, published in the American Journal of Physiology-Renal Physiology, reinforces the idea that increasing dietary potassium, while limiting sodium intake, can help you manage your blood pressure.1
“Sodium increases blood pressure, and potassium intake decreases blood pressure,” Daniel Jones, MD, MACP, FAHA, dean and professor emeritus at the University of Mississippi School of Medicine, told Verywell.
Other potassium-rich foods, such as avocados and broccoli, could also manage blood pressure.
Women May Respond to Sodium Differently
The study also highlights the differences in blood pressure regulation among men and women.1
“Biological sex and age can shape how our bodies respond to salt and potassium, which opens doors to more personalized approaches in preventing hypertension,” Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Health in Santa Monica, told Verywell.
“For example, pre-menopausal women tend to have a blunted blood pressure response to high sodium intake, compared to age-matched men," she explained.
However, according to this study, after the age of 60, women’s risk and prevalence of hypertension eventually exceed that of men.1
Is Eating One Banana a Day Enough?
Eating one banana daily is likely fine, but it’s best not to go overboard. Too much potassium can result in hyperkalemia, a condition that causes high potassium levels in your blood.2
You'll also need to eat more than one banana to reach your potassium goals. “Bananas are a good source of potassium, but eating bananas alone will not be sufficient for daily potassium,” Jones said. “Other foods with potassium should also be consumed.”
According to Ansari, bananas also offer micronutrients like vitamin C and antioxidant compounds and provide fiber that boosts gut health.
A medium banana contains:3
- 358 milligrams of potassium, or 9% of the recommended daily value
- 22 carbohydrates
- 3 grams of fiber, or 12% of the recommended daily value
You Can Get Creative With Your Potassium
If you’re looking for other potassium-rich foods or don't want to eat bananas, Ansari recommends trying:4
- A medium-sized potato with the skin:
- 925 mg of potassium
- Half a cup of dried apricots:
- 378 mg of potassium
- One cup of cooked lentils:
- 366 mg of potassium
- One cup of squash:
- 296 mg of potassium
- A quarter cup of raisins:
- 307 mg of potassium
You can also mix bananas with other foods to make them more exciting. "For example, they go great on top of smoothie or oatmeal bowls and are convenient to pair up with nut or seed butters,” Ansari added.
What This Means For You
According to new research, eating potassium-rich foods, including bananas, may help lower your blood pressure. You should also watch your sodium intake. You need to eat more than one banana a day to get the recommended amount of potassium.
Sources:
- Stadt M, Layton AT. Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis. American Journal of Physiology-Renal Physiology. 2025;328(3):F406-F417. doi: 10.1152/ajprenal.00222.2024
- Miller KC. Plasma potassium concentration and content changes after banana ingestion in exercised men. Journal of Athletic Training. 2012;47(6):648. doi: 10.4085/1062-6050-47.6.05
- USDA. Bananas, Raw.
- Dietary Guidelines for Americans. Food Sources of Potassium.
Important Notice: This article was originally published at www.verywellhealth.com by Maggie O'Neill, where all credits are due. Medically reviewed by Suzanne Fisher, RD
Disclaimer
The watching, interacting, and participation of any kind with anything on this page does not constitute or initiate a doctor-patient relationship with Veripeudic.com. None of the statements here have been evaluated by the Food and Drug Administration (FDA). The products of Veripeudic.com are not intended to diagnose, treat, cure, or prevent any disease. The information being provided should only be considered for education and entertainment purposes only. If you feel that anything you see or hear may be of value to you on this page or on any other medium of any kind associated with, showing, or quoting anything relating to Veripeudic.com in any way at any time, you are encouraged to and agree to consult with a licensed healthcare professional in your area to discuss it. If you feel that you’re having a healthcare emergency, seek medical attention immediately. The views expressed here are simply either the views and opinions of Veripeudic.com or others appearing and are protected under the first amendment.
Veripeudic.com promotes evidence-based natural approaches to health, which means integrating her individual scientific and clinical expertise with the best available external clinical evidence from systematic research. By individual clinical expertise, I refer to the proficiency and judgment that individual clinicians acquire through clinical experience and clinical practice.
Veripeudic.com does not make any representation or warranties with respect to the accuracy, applicability, fitness, or completeness of any multimedia content provided. Veripeudic.com does not warrant the performance, effectiveness, or applicability of any sites listed, linked, or referenced to, in, or by any multimedia content.
To be clear, the multimedia content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read or seen in any website, video, image, or media of any kind. Veripeudic.com hereby disclaims any and all liability to any party for any direct, indirect, implied, punitive, special, incidental, or other consequential damages arising directly or indirectly from any use of the content, which is provided as is, and without warranties.
