Bananas are high in potassium and have almost no sodium which is beneficial for those who are trying to control high blood pressure.

There are a variety of nutrients in bananas with several suggested to inhibit a key enzyme known as angiotensin converting enzyme (ACE).

ACE produces angiotensin 2 that constricts your blood vessels leading to high blood pressure.  When this is inhibited it will results in a lowering of blood pressure.

A class of drugs known as ACE inhibitors including lisinopril, benazepril, and enalapril are prescription drugs that work to reduce high blood pressure.

Bananas have many nutrients in them but one important one is potassium with one banana is estimated to have more than 400 mg (milligrams) of potassium.

The recommended potassium intake for an average adult is 4,700 mg each day.

Bananas might not be your thing so if you are looking for foods high in potassium there are several options.

Here are some other fruits and vegetables that have more potassium than a banana:

– Sweet potato = 542 mg of potassium

– White potato = 941 mg of potassium

– Tomato sauce = 728 mg of potassium

– Watermelon = 641 mg of potassium

– Frozen spinach = 540 mg of potassium

– Cooked Beets =  518 mg of potassium

– Black Beans = 739 mg of potassium

– White Beans = 1189 mg of potassium

– Butternut squash = 582 mg of potassium

Take away message:

If you ever wondered how bananas can lower blood pressure the key is the lack of sodium and high potassium.  One easy way to reduce high blood pressure is to limit the amount of sodium (i.e. salt) in your diet.  By doing this along with increasing the amount of potassium in your diet you can help achieve blood pressure goals your doctor is recommending.  To answer the question, “can bananas reduce your blood pressure?” the answer seems to be yes, however, increasing foods with potassium is another option.  If you want to eat foods high in potassium you should consider sweet potato, watermelon, spinach, beans, beets and squash.

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Jeremy Johnson, PharmD, PhD

Dr. Johnson is a tenured associate Professor and licensed Pharmacist at the University of Illinois at Chicago College of Pharmacy.

His research on plant medicine has led to more than 45 publications and abstracts.This research has been presented at international meetings in the USA, France, Turkey, Peru, Israel, Austria, and Italy.

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Categories: Food, High Blood Pressure, Plant Medicine