According to the CDC, nearly half of American adults have hypertension. This silent killer doesn't display any symptoms but damages blood vessels and organs while increasing the chances of heart attack and stroke. The 2025 issue of the American Journal of Physiology hints that bananas can do such a thing.
The study explored the potassium effects on blood pressure of men and women. Researchers created models describing kidney and heart responses to potassium and sodium. Their finding: increasing potassium caused a notable lowering of blood pressure.
Mostly because of the kidney removing sodium through urination, which tends to lower blood pressure, according to Violeta Morris, a dietitian. More potassium means less sodium and less blood pressure."
Sodium and potassium are two important minerals. "The body cannot synthesize them; hence, they must be supplied through food," Morris explained. "Sodium holds water and raises blood pressure. It's outside the cells. Potassium, however, resides inside the cells, aiding in eliminating excess sodium via the kidneys. This eases the walls of the blood vessels."
Doctors think that bananas are great food containing potassium. In addition, bananas contain vitamin B6, which controls homocysteine levels; elevated levels can attack the blood vessels and increase the risk for heart diseases. Besides, they are a source of fiber, which aids in weight control, which in turn helps in controlling blood pressure, says Falcone.
There's no set rule, but Falcone suggests one banana a day to gain health pluses. "Regular and moderate intake works better for blood pressure than a lot at once," he says.
But eating too many bananas can cause high potassium in the blood. This is risky, especially for those with kidney problems, Morris warns. One banana also has about 26 grams of carbs. Eating too many can spike blood sugar, causing issues for those with diabetes, she adds.
A study published in the Journal of Food Composition claimed frozen products sometimes retain nutrients better than fresh ones, as freezing slows degradation. But since the study was funded by the Frozen Food Foundation, it lacks credibility in view of the potential bias.
Morris recommends eating bananas with some protein, such as cottage cheese or yogurt, or a healthy fat source, like nuts, to keep your energy level steady.
Falcone cautions about the use of potassium tablets, as these are not regulated by the FDA. "Potassium from food is better than from pills. Food gives a mixture of nutrients and is less likely to cause problems like high potassium," he explains. It's that kind of potassium that flies fast in the body, from growing really fast in the face of pills to slowly in food, Morris adds. He suggests consulting a physician before making a decision on supplements.
Bananas help in muscular action. "Potassium governs signals necessary for muscle movement and nerve impulses," says Falcone.
Unripe bananas tend to impart a digestive advantage. Morris further stated, "They contain a high amount of resistant starch and prebiotic substances."
These prebiotics act to maintain the good bacteria within our gut environment and create a barrier function while simultaneously lowering inflammation. According to Morris, they can assist in dealing with gut issues, raise metabolism, and may be helpful in conditions such as obesity and diabetes.
The resistant starch from unripe bananas is good for the colon. Prebiotic-supporting diets are a protection against colon cancer, says Morris.
Rather not have a banana? Okay! Morris suggests other good potassium sources: avocado, spinach, sweet potato, beans, orange, salmon, apricot, prune, squash, potato, tomato, and broccoli.