Daily Banana May Help Control Blood Pressure: Doctors' Advice

Doctors are now recommending that people with high blood pressure (BP) eat at least one banana daily. A new study published in the *American Journal of Physiology-Renal Physiology* has found that eating one banana a day helps control blood pressure.

Nature has given us some incredibly simple yet effective gifts—and one of them is the banana. High blood pressure (BP) is a disease that slowly damages the body, often without people even realising it. But there’s good news!

Doctors are now recommending that people with high BP eat at least one banana every day.

A recent study published in the “American Journal of Physiology” found that a diet rich in potassium (K+) can significantly lower blood pressure—even when consuming high amounts of salt (Na+).

And the best part is that bananas are packed with potassium, meaning you can improve your BP with just one banana, without any medication.

Control Blood Pressure: Eat 1 Banana Daily

Here are 5 science-backed reasons why bananas are a superfood for BP patients.

Rich in Potassium

Bananas are rich in potassium. An average banana contains approximately 400-450 milligrams of potassium, about 10% of your daily requirement.

Why does this matter for blood pressure? Potassium helps balance the negative effects of sodium (salt) in your body. Most of us consume far more salt than we should due to processed foods, snacks, and restaurant meals. Sodium forces your body to retain water, increasing blood volume—and this raises your BP.

On the other hand, potassium helps your kidneys flush out excess sodium through urine. Therefore, more potassium = less sodium = lower blood pressure.

Suggestion: Combine a banana with a glass of water and a handful of nuts—it makes a perfectly balanced morning BP-friendly snack.

Rich in Soluble Fibre, Good for the Heart

Bananas aren’t just about potassium. They’re also a great source of soluble fibre, which plays a crucial role in controlling blood pressure.

The soluble fibre in bananas helps lower LDL cholesterol (“bad” cholesterol). Lower cholesterol means less plaque build-up in your arteries.

The type of fibre in bananas also slows down digestion slightly, helping to keep blood sugar and insulin levels stable—this is important because diabetes and high BP often occur together.

Suggestion: Chop a banana into your morning oats. You’ll get double the fibre and a great start to your day.

Natural Source of Magnesium

Bananas contain a good amount of magnesium, another mineral that helps relax blood vessels and lower BP.

Magnesium is a vital mineral for our bodies. It keeps our nerves flexible, reduces inflammation, and regulates heartbeat and nerve function.

Many people with high blood pressure don’t even realise they have a magnesium deficiency—especially if they are under a lot of stress or don’t eat a healthy diet.

Now, about bananas—eating one banana a day won’t provide you with your entire daily magnesium requirement, but it’s a good start. And if you combine it with green vegetables, seeds (like sesame or sunflower seeds), and whole grains, it will be even better for your health.

Magnesium also helps you sleep better and manage stress—two factors that directly affect BP.

Helps Reduce Water Retention and Swelling

If you’ve ever experienced heaviness, swelling, or puffiness in your legs or ankles, it might be due to water retention—and this is a common problem for those with high BP.

Bananas help reduce this swelling in two ways:

First, the potassium in them helps flush out excess sodium (salt) from the body.
Second, the natural sugars in them have a mild diuretic effect—meaning your kidneys expel extra water through urination.

This is especially beneficial for those taking blood pressure medications, such as diuretics, as these medications can deplete the body’s potassium.
Bananas help naturally replenish that lost potassium—and without any supplements.

Isn’t the Sugar Content in Bananas High?

It’s true that bananas contain natural sugars, but there’s no need to worry. They also contain fibre, potassium, and antioxidants—which is why they digest slowly and don’t cause a sudden sugar spike like white sugar.

Unless your doctor has specifically advised against it, eating one banana a day is not only safe but also beneficial—even for those who are cautious about sugar intake.

If you want to further reduce the sugar effect, eat a slightly unripe or just ripe banana—it has less sweetness and more resistant starch, which is good for health.

And this doctor’s recommendation of bananas isn’t some old wives’ tale—there’s solid science behind it. Potassium, magnesium, and fibre—all three work together to provide excellent care for the heart and blood vessels.

Truth be told, sometimes the best cure is the simplest. While countless pills, powders, and expensive health trends come and go—the humble banana remains strong—cheap, tasty, and packed with nutrition.