Bananas are the most popular fruit in the US, purchased more often than apples, berries and grapes. They’re one of the most convenient and affordable fruits, and there’s certainly no shortage of delicious ways to eat them. Bananas taste wonderful with oatmeal, in smoothies, paired with nut butter or enjoyed alone, freshly peeled.
The foods we eat most often affect our health the most, including blood pressure. With nearly half of US adults having high blood pressure, the link between diet and blood pressure is something everyone should consider.
Don’t you think it’s such a big deal? Consider this fact from the Centers for Disease Control and Prevention: In 2023, the most recent year data available, high blood pressure was the leading cause or contributor to 664,470 deaths in the US
Since bananas are the most consumed fruit in the US, it’s worth thinking about how this popular fruit affects blood pressure, for better or for worse. We talked to three cardiologists to find out.
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How eating bananas affects blood pressure
Conformable Dr. Laura Isaacson, MD, RD, CDCES, cardiologist, registered dietitian and senior director of clinical dietetics at Vida Health, bananas are very good for blood pressure. “Bananas can help lower blood pressure because they’re high in potassium,” she says.
Dr. Isaacson explains that potassium helps the body get rid of excess sodium through the kidneys, reducing fluid retention and easing pressure on blood vessel walls. This means that eating a banana can be especially beneficial if you have recently eaten something salty.
Related: The Only Habit That Can Lower Your Blood Pressure Overnight, According to a Cardiologist
Although bananas definitely support blood pressure, don’t expect a major drop right after eating one. Dr. Ragavendra Baliga, MBBS, a cardiologist at The Ohio State University Wexner Medical Center, says the decline is more moderate, both immediately and in the long term. Echoing Dr. Isaacson, he explains that the potassium in bananas blunts the effects of sodium, leading to a small drop in blood pressure.
But that doesn’t mean the drop isn’t noteworthy. Dr. Rajeev L. Narayan, MD, a cardiologist at Nuvance Health, explains this: “Potassium helps the body counterbalance sodium, which is one of the biggest dietary contributors to high blood pressure. It also helps relax blood vessels, improving blood flow and lowering pressure in the arteries. In simple terms, potassium helps lower the pressure on your blood vessels—literally.”
Related: When to worry about blood pressure changes, according to cardiologists
Wondering if eating two bananas will have a bigger impact than eating just one? It won’t be. “The benefits plateau,” says Dr. Baliga.
Dr. Narayan agrees. “Eating more doesn’t necessarily mean better results,” he explains, adding that one a day is enough to benefit the cardiovascular system. “Eating more bananas will not double the blood pressure effect and may add excess calories or potassium.”
It is important to note that bananas can interfere with certain medications. “People taking drugs that increase potassium levels, such as ACE inhibitors, ARBs [used to treat high blood pressure, heart failure and kidney disease] or potassium-sparing diuretics – should be careful. Patients with kidney disease should also be cautious. If you’re taking heart or blood pressure medication, it’s always smart to ask before dramatically increasing your potassium intake,” says Dr. Narayan.
Related: Cardiologists implore you to never skip a thing when checking your blood pressure at home
How regular banana consumption supports cardiovascular health
If you eat bananas regularly over the long term, your entire cardiovascular system will benefit. In addition to supporting blood pressure, all three cardiologists say the fiber and antioxidants in bananas help lower LDL cholesterol and help improve overall cardiovascular health.
A 2024 study published in Frontiers in Nutrition found that people with high blood pressure who regularly consumed apples and bananas three to six times a week had a significantly lower risk of cardiovascular disease.
“Bananas contain soluble fiber, especially pectin, which helps lower LDL cholesterol by binding to it in the gut so less is absorbed into the bloodstream,” says Dr. Isaacson. She also points out that bananas are filling, meaning bananas can play a role in weight management. This is important because maintaining a healthy weight is key to taking care of your heart.
In addition to potassium and fiber, Dr. Isaacson explains that the magnesium in bananas plays an important role in maintaining a steady heart rate and healthy muscle function. “It helps the heart contract and relax efficiently and supports better blood flow by relaxing blood vessels,” she explains.
Bananas are definitely a heart-healthy food, but all three cardiologists stress that eating a wide variety of nutrient-dense foods is most important. Eating a banana a day can’t make up for having unhealthy eating habits the rest of the day.
“Bananas are helpful, but they are not a substitute for medication or other lifestyle changes when needed. No single food fixes blood pressure, but bananas are a great piece of the puzzle,” says Dr. Narayan.
Remember, bananas are just one of many fruits that support blood pressure. Eating them regularly is a great habit, but so is switching it up and eating berries or an apple every now and then.
Next:
Related: This is the worst frozen food for heart health, according to registered dietitians
Sources:
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Top 20 Selling Fruits and Vegetables in the US International Fresh Produce Association
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Information about high blood pressure. Centers for Disease Control and Prevention
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Dr. Laura Isaacson, MD, RD, CDCES, Cardiologist, Registered Dietitian and Senior Director of Clinical Dietetics at Vida Health
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Dr. Ragavendra Baliga, MBBS, cardiologist at The Ohio State University Wexner Medical Center
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Dr. Rajeev L. Narayan, MD, cardiologist at Nuvance Health
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Sun, C., Li, J., Zhao, Z., et al. (2024). Correlation between fruit consumption and all-cause mortality in hypertensive patients: a 10-year follow-up study.Frontiers in Nutrition. 11:1363574. two: 10.3389/fnut.2024.1363574
This story was originally published by Parade on February 16, 2026, where it first appeared in Health & Wellness. Add Parade as a favorite source by clicking here.