There are so many ways to improve your blood pressure through diet, including limiting salt intake to 2,300 milligrams daily (OK, ideally 1,500 milligrams). That common advice may leave you rather…salty, though. What can you eat for lower blood pressure? Dr. Lauri Wright, Ph.D., MS, RDN, a registered dietitian and associate professor with USF Health, says loading up on fruits is “one of the easiest and tastiest ways to support heart health.”
“I like to call [fruit] nature’s grab-and-go snack,” Dr. Wright says. “It’s portable, naturally low in sodium, packed with vitamins, minerals, fiber and antioxidants, and satisfies a sweet tooth without added sugars.”
That’s probably welcome news if you’re one of the nearly 120 million U.S. adults living with hypertension (almost half of the adult population). While all whole fruits can have a positive effect on your heart health, Dr. Wright says that those high in potassium are especially useful for blood pressure management.
“One of the biggest heart-health superstars in fruit is potassium,” she says. “Potassium helps counteract the effects of sodium by encouraging the kidneys to flush out excess sodium and by helping blood vessels relax. Both support healthy blood pressure.”
Julia Zumpano, RD, a Cleveland Clinic registered dietitian, says another bonus with fruit: You don’t have to put too much thought into portion sizes. However, she clarifies that some people may want to be mindful of their fruit intake, such as those living with obesity, pre-diabetes or diabetes.
“Fruit contains natural sugars, some more than others,” Zumpano says. “Fruit can cause blood sugar to rise too high if eaten alone or in large amounts.”
Ensuring you’re consuming whole fruits (rather than low-fiber, high-sugar juices) that aren’t canned or sweetened is one way to limit blood sugar spikes. She adds that eating smaller portions (about a half-cup or 4 ounces of fruit) is another. Otherwise? It’s OK to go ham with fruit, especially one that registered dietitians agree is the best one for lowering blood pressure.
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The Best Fruit To Lower Blood Pressure, 4 Registered Dietitians Agree
Four registered dietitians agree that bananas are the best fruit for blood pressure management because they contain key nutrients for heart health, most notably potassium. Most people don’t get enough potassium, but a medium banana contains 422 milligrams. Increasing your potassium intake through bananas might lower blood pressure within about a month.
“For blood pressure management, bananas are helpful as they have a significant amount of potassium,” says Dr. Elizabeth Klingbeil, Ph.D., RDN, an assistant professor at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition & Dietetics. “Potassium has been associated with decreased blood pressure as part of a healthy diet. So, in the short term, an increase in banana consumption could decrease one’s blood pressure slightly.”
You can reduce blood pressure even more—and sustain these results over several months to years—if you add bananas to your regular diet long-term.
“Bananas can help relax the blood vessels because potassium and magnesium help ease the tension in blood vessel walls,” Zumpano says. “This wider vessel diameter allows blood to flow freely, relieving pressure on the cardiovascular system.”
She adds that the antioxidants in bananas, such as catechins, also help dilate blood vessels, reducing inflammation and preventing artery damage and plaque buildup that can contribute to long-term hypertension (and other heart health issues, like high cholesterol).
Bananas may not seem like the juiciest fruit, but they are made up of 70% to 80% water. So, they can help you feel more hydrated immediately and improve blood pressure over time if you make a habit of eating one.
“Bananas support hydration and muscle function because potassium is an essential electrolyte that helps regulate fluid balance and supports proper muscle function, including the heart muscle,” Dr. Wright says.
Johannah Katz, RD, a dietitian from Consumer Health Digest, says fiber in bananas can also help your heart health in the short and long term.
“Using fruit like bananas to replace salty snacks, sweets, or refined carbohydrates can help improve the overall quality of the diet, because blood pressure is influenced by the whole diet by the whole eating pattern, not just one food,” Katz says.
As great as bananas can be for your blood pressure, Zumpano notes that people with certain conditions, like kidney failure or disease, may be on a potassium-restricted diet. If you fit that bill, talk to your doctor or registered dietitian about whether it’s a good idea to incorporate bananas into your diet, plus other ways to lower blood pressure through food.
Related: Here’s Exactly What Happens to Your Cholesterol When You Eat Avocado
How Many Bananas Should I Eat a Day To Lower My Blood Pressure?
“There is no clear ‘banana recommendation’ for blood pressure management, but including one medium-sized banana as part of your daily diet may be beneficial for those trying to manage their blood pressure,” Klingbeil says.
Zumpano offers similar advice. Remember, a balanced diet is the best way to lower blood pressure—there are no superfoods.
“One a day will do, along with other food sources of potassium like watermelon, beets, broccoli, oranges, avocado, potatoes, leafy greens and beans,” she says.
Related: Here’s How Eating Salmon Actually Impacts Your Heart, According to Cardiologists
The Best Ways To Enjoy Bananas
Registered dietitians say that bananas are a great fruit for lowering blood pressure. They’re sweet and filling, so you may enjoy one on its own, but RDs offered some other simple ideas.
Bananas with oats/oatmeal. This breakfast-friendly food is one of Klingbeil’s favorite ways to go bananas. “By adding the banana to your oats, you get not only the benefits of the banana, but also the heart-healthy components of fiber in the oats themselves,” Klingbeil raves. Banana nicecream. Zumpano loves mashing bananas and freezing them to make “nice cream,” a delicious ice cream alternative. “If I am craving a frozen treat in the warmer months, this is a great way to satisfy a sweet tooth without added sugar,” she notes. “You can top with chopped nuts and/or shaved dark chocolate.” Bananas with Greek yogurt and sliced almonds. Katz is a fan of the crunch, potassium, healthy fats and protein this dish contains. “It makes it more balanced and satisfying than eating the banana alone,” Katz shares.Related: Here’s Exactly What Happens to Your Liver When You Eat Bananas
Other Fruits That Can Lower Blood Pressure
Bananas aren’t the only fruit that helps lower blood pressure, and RDs stress that getting a variety of foods in your diet is critical to support your overall health. Here are a few of Klingbeil’s favorite fruits that can lower blood pressure (besides potassium-rich bananas).
Berries. Klingbeil says that berries have anthocyanins and other polyphenols that can improve blood vessel function and reduce oxidative stress. Plus, they’re high in fiber—all wins for your heart. Kiwi. Klingbeil calls kiwi an “underappreciated powerhouse.” “It’s packed with vitamin C, potassium and antioxidants, and regular kiwi consumption may support healthy blood pressure,” Klingbeil says. Oranges. Citrus isn’t just for boosting immunity! “Oranges provide potassium and vitamin C, which help support healthy blood vessel function,” Klingbeil reports. “They’re refreshing, portable and easy to incorporate into meals or snacks.”Up Next:
Related: The ‘Healthy’ Breakfast Staple That’s Silently Raising Your Blood Pressure, According to Cardiologists
Sources:
Dr. Lauri Wright, Ph.D., MS, RDN, a registered dietitian and associate professor with USF Health Julia Zumpano, RD, a Cleveland Clinic registered dietitian Dr. Elizabeth Klingbeil, Ph.D., RDN, an assistant professor at the University of Texas-Austin and a national spokesperson for the Academy of Nutrition & Dietetics Johannah Katz, RD, a dietitian from Consumer Health Digest Shaking the Salt Habit to Lower High Blood Pressure. American Heart Association. High Blood Pressure Facts. CDC. Effect Evaluation of Banana on Improving Hyperglycemia and Hypertension in Diabetic Spontaneously Hypertensive Rats. Sage Journals. Using food to stay hydrated. Harvard Health Publishing.Hence then, the article about we asked registered dietitians the best fruit to eat every day to lower blood pressure and they all said the same thing was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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