What Happens to Your Blood Pressure When You Eat Bananas Every Day

Bananas are well known for their potassium content, and that nutrient may offer important heart-health benefits. Research suggests that regularly consuming potassium-rich foods, such as bananas, can help lower blood pressure.

Potassium Intake May Help Lower Blood Pressure

A recent study in the American Journal of Physiology-Renal Physiology reinforces evidence that increasing potassium intake while reducing sodium can help manage high blood pressure effectively.

“Sodium increases blood pressure, and potassium intake decreases blood pressure,” Daniel Jones, MD, MACP, FAHA, dean and professor emeritus at the University of Mississippi School of Medicine, told Verywell.

Other potassium-rich foods, such as avocados and broccoli, could also manage blood pressure.

Blood Pressure Responses Differ by Sex and Age

The study also highlights the differences in blood pressure regulation among men and women.

“Biological sex and age can shape how our bodies respond to salt and potassium, which opens doors to more personalized approaches in preventing hypertension,” Yasi Ansari, MS, RDN, CSSD, senior dietitian at UCLA Health in Santa Monica, told Verywell.

“For example, pre-menopausal women tend to have a blunted blood pressure response to high sodium intake, compared to age-matched men,” she explained.

However, according to this study, after the age of 60, women’s risk and prevalence of hypertension eventually exceed that of men.

One Banana Won’t Meet Daily Potassium Needs

Eating one banana daily is likely fine, but it’s best not to go overboard. Too much potassium can result in hyperkalemia, a condition that causes high potassium levels in your blood.

You’ll also need to eat more than one banana to reach your potassium goals. “Bananas are a good source of potassium, but eating bananas alone will not be sufficient for daily potassium,” Jones said. “Other foods with potassium should also be consumed.”

According to Ansari, bananas also offer micronutrients like vitamin C and antioxidant compounds and provide fiber that boosts gut health.

A medium banana contains:

• 358 milligrams of potassium, or 9% of the recommended daily value
• 22 carbohydrates
• 3 grams of fiber, or 12% of the recommended daily value

Other Potassium-Rich Foods to Add to Your Diet

If you’re looking for other potassium-rich foods or don’t want to eat bananas, Ansari recommends trying:

• A medium-sized potato with the skin: 925 mg of potassium
• Half a cup of dried apricots: 378 mg of potassium
• One cup of cooked lentils: 366 mg of potassium
• One cup of squash: 296 mg of potassium
• A quarter cup of raisins: 307 mg of potassium

You can also mix bananas with other foods to make them more exciting. “For example, they go great on top of smoothie or oatmeal bowls and are convenient to pair up with nut or seed butters,” Ansari added.