5 Potassium-Rich Fruits That May Help Lower Your Blood Pressure

No single food can control your blood pressure on its own, but eating more foods high in potassium may make a real difference. These potassium-rich fruits can help support healthy blood pressure and may even help lower it over time.

1. Bananas

Potassium: 452 milligrams per medium banana

Bananas are one of the most well-known sources of potassium—and for good reason. Their high potassium content may help lower both systolic (top number) and diastolic (bottom number) blood pressure by a few points. While the effect might be modest, even small reductions in blood pressure can reduce your long-term risk of heart disease and stroke.

In addition to potassium, bananas also provide a little over 3 grams of dietary fiber. Fiber from fruits like bananas has been linked to a lower risk of heart and metabolic diseases, likely due to its positive effects on blood pressure, cholesterol levels, and overall metabolic health.

2. Pomegranate

Potassium:

• 333 milligrams per ½ pomegranate
• 267 milligrams per ½ cup of juice

Pomegranates—and pomegranate juice—are rich in potassium and packed with heart-healthy plant compounds. 

Research shows that regularly eating pomegranates or drinking pomegranate juice may help lower both systolic and diastolic blood pressure. The strongest effects are seen in people who start with higher readings. On average, studies report drops of 5 to 8 points in systolic pressure and 2 to 3 points in diastolic pressure—a meaningful improvement for heart health.

Besides that, pomegranates come with a couple other perks. One pomegranate has over 11 grams of fiber. They are also high in polyphenols, natural antioxidants that may help relax blood vessels and inhibit an enzyme linked to rising blood pressure.

3. Kiwi

Potassium: 562 milligrams per serving (two kiwis)

This small fruit is packed with nutrients and may pack a punch for blood pressure, too. Studies show that eating two kiwis daily for several weeks may lower systolic and diastolic blood pressure. The effect isn’t dramatic, but the consistent benefit seen in some studies suggests kiwi may be a heart-healthy addition to your routine.

Kiwis are rich in potassium but contain other helpful compounds like polyphenols. On top of that, one serving has more vitamin C than an orange, with 112 milligrams. Polyphenols and vitamin C may help support healthy blood flow and lower inflammation in your blood vessels.

4. Avocado

Potassium: 182 milligrams per ¼ cup

Avocados may play a role in supporting healthy blood pressure over time. Some research suggests that people who regularly eat avocados tend to have lower blood pressure, though the effect is gradual rather than immediate. This may be especially helpful for long-term heart health and reducing the risk of hypertension.

Their blood pressure benefits likely come from a combination of nutrients. Avocados have magnesium—a mineral that helps regulate blood pressure. They also have 4 grams of fiber and 8 grams of heart-healthy fats per ¼ cup.

These nutrients and potassium support cardiovascular health and may contribute to better blood pressure control with consistent intake.

5. Oranges

Potassium:

• 324 milligrams per orange
• 248 mg per ½ cup of orange juice

Oranges and other citrus fruits are a good source of potassium and may also help lower blood pressure. Research shows that people who eat citrus fruits regularly tend to have systolic blood pressure readings 3 to 4 points lower than those who don’t.

Orange juice has also been linked to small reductions in blood pressure, thanks in part to a plant compound called hesperidin. Hesperidin may help improve blood vessel function and reduce inflammation. The more you consume, the stronger the effect.

Why Potassium Matters for Blood Pressure

Potassium supports blood pressure by helping your kidneys to get rid of extra sodium. When you eat more potassium, your kidneys flush out more sodium through urine. This helps reduce the amount of fluid your body retains, which can ease pressure on your blood vessels.

If you don’t get enough potassium—especially if you also eat a lot of salt—your body may hold onto more sodium, ultimately raising your blood pressure.

Getting potassium from food is preferred over supplements unless recommended by your doctor, especially if you have kidney disease or other health conditions that affect potassium balance.