Can Bananas Really Lower Blood Pressure? Science Says Yes

Nearly half of adults in the United States — approximately 119.9 million people — have high blood pressure, according to the Centers for Disease Control and Prevention (CDC). This chronic condition doesn’t exhibit symptoms, but it quietly damages blood vessels and organs, increasing the risk of cardiovascular disease and stroke. Given these dangers, you may be wondering how to lower your blood pressure, and a recent study published in the American Journal of Physiology-Renal Physiology suggests that bananas could do the trick. 

The 2025 study examined how potassium intake affects blood pressure regulation differently in men and women. The researchers developed sex-specific computational models that simulated how the kidneys, cardiovascular system, and hormones react to varying levels of potassium and sodium intake, ultimately finding that higher potassium consumption significantly reduced blood pressure. 

The kidneys are primarily to thank for this decrease in blood pressure, as they remove excess sodium through urine, which helps to lower blood pressure, says Violeta Morris, RDN, a registered dietitian and founder of The Concierge Dietitian. “Simply put, more potassium equals less sodium, which equals lower blood pressure,” she explains. 

Curious about where bananas fit in? Here’s what experts want you to know about the potassium-rich fruit.

Do bananas fight high blood pressure?

You bet. Bananas fight high blood pressure primarily through their potassium content, says Angelo Falcone, MD, an integrative medicine physician and founder of Dignity Integrative Health and Wellness. “A medium banana contains approximately 422 milligrams of potassium, which helps trigger kidney processes that increase sodium excretion and reduce blood vessel constriction,” he explains. To put this into perspective, the recommended daily potassium intake is 3,400 milligrams per day for men, and 2,600 milligrams a day for women. 

Sodium and potassium are both essential minerals, meaning they must be obtained through the diet since the body cannot produce them on its own, says Morris. “Sodium, which is found in higher concentrations outside of cells, helps control fluid balance and blood pressure by attracting and retaining water, which increases blood volume and puts more pressure on the walls of blood vessels,” she explains. “In contrast, potassium, primarily found inside cells, helps the body eliminate excess sodium through the kidneys, which reduces blood volume and pressure, relaxing blood vessel walls.”

So, while bananas (aka potassium) don’t directly lower blood pressure, they promote the excretion of sodium, which in turn alleviates high blood pressure.

On top of that, Morris says bananas contain vitamin B6, which regulates homocysteine levels — an amino acid that, in high concentrations, has been linked to blood vessel damage and an increased risk of heart disease. The fruit also provides dietary fiber, which helps maintain a healthy weight, another important factor in blood pressure control, Falcone adds.

How many bananas should you eat to reap these benefits?

There is no official recommendation, but Falcone says one banana per day is enough to reap the health benefits. “For blood pressure management, consistency is key, so regular, moderate intake is more beneficial than occasional high consumption,” he says. 

Just note that consuming too many bananas (more than three a day) can overload the body and lead to hyperkalemia, a condition characterized by abnormally high levels of potassium in the blood, which is particularly dangerous for people with kidney dysfunction, Morris says. One banana also contains about 26 grams of carbohydrates; therefore, exceeding a few bananas per day can result in spikes in blood sugar, which can be problematic for those with diabetes or metabolic health conditions like insulin resistance, she adds. 

The potassium content remains essentially unchanged whether the banana is fresh, frozen in a smoothie, or baked; however, very ripe bananas have slightly higher sugar content, Falcone says. A two-year study published in the Journal of Food Composition and Analysis even found that in some cases, frozen produce outperformed “fresh-stored” items in terms of nutrient retention, since freezing helps preserve nutrients by slowing or stopping the natural spoilage and degradation that occurs after harvest, Morris explains. That said, the study was funded by the Frozen Food Foundation, so there may be some inherent bias to the results.

However you enjoy bananas, Morris says it’s best to pair them with a source of protein, such as cottage cheese or Greek yogurt, or healthy fat, such as nuts, nut butter, or seeds, to help stabilize energy levels.

Falcone cautions consumers to be cautious with potassium supplements because they are not regulated by the Food and Drug Administration. “Food-derived potassium is generally superior to supplements since whole foods provide a complete package of nutrients that work synergistically and are less likely to cause adverse effects like hyperkalemia,” he explains. Potassium found in whole foods is also absorbed more slowly and steadily, which is gentler on the body compared to the quick spikes that can result from supplements, Morris adds. If you’re curious about a potassium supplement, always clear it with your doctor.

What are the additional health benefits of bananas?

Aside from blood pressure regulation, bananas help the human body with a whole slew of things. Let’s break down the tropical fruit’s many benefits:

Improved muscle function

Bananas support proper muscle function, Falcone says. This is because potassium helps regulate the electrical signals in the body that are essential for muscle contractions and nerve impulses. 

Better gut health

Bananas, particularly in their green or unripe form, provide significant digestive and metabolic benefits, primarily due to their high levels of resistant starch and glycosylated polyphenols, which function as prebiotics, Morris says.

“Prebiotics are compounds that support gut health, enhance intestinal barrier function, and reduce inflammation, which have been associated with improvements in gastrointestinal conditions, metabolic markers, and chronic diseases like obesity, diabetes, and inflammatory bowel disease,” she explains.

The resistant starch in unripe bananas promotes colon health by creating a favorable gut environment, as diets rich in prebiotics and resistant starch protect against colorectal cancer, Morris says. 

Stronger cardiovascular system

Additionally, bananas are rich in bioactive compounds such as phenolics, flavonoids, and catecholamines, which may contribute to a lower risk of heart disease. Their high fiber content also helps maintain healthy cholesterol levels.

What other foods help with high blood pressure?

Not a fan of bananas? No worries. Morris says excellent, potassium-rich alternatives include avocados, spinach, sweet potatoes, white beans, oranges, salmon, apricots, prunes, acorn squash, potatoes, tomatoes, and broccoli. 

In fact, Falcone recommends including a variety of potassium sources in your diet to reap the health benefits of each food's unique nutrient profile.