The information contained on this site is for informational purposes only, and should not be used as a substitute for the advice of a professional health care provider. Bananas are fully packed with nutrients. The effectiveness of potassium-rich foods in lowering blood pressure has been demonstrated by a number of studies. It also matters how much extra sodium you have in your diet. At Healthfully, we strive to deliver objective content that is accurate and up-to-date. Sign Up for the Latest Health News and Tips, Home » Heart Health » Blood Pressure » How Bananas Help Lower Blood Pressure. Maintaining this can help control your blood pressure. If your blood pressure continually measures greater than 140/90 mmHg, you can be considered hypertensive. However, modern American diets make it very easy to get too much sodium and/or too little potassium, heavily skewing this dynamic. She has contributed material to the Stoneking Physical Therapy and Wellness Center in Lambertville, N.J., and her work has appeared in various online publications. Where the bananas come in is with their impressive potassium content. They are a good source of vitamin C, B vitamins and fibre. The finding supports earlier research that potassium-rich food such as bananas could play a role in controlling blood pressure. Regular blood pressure readings are the only way to determine if your blood pressure is healthy. Blood pressure is recorded as a pair of numbers with the one on top/on the left being systolic pressure (the highest force on the arteries, which occurs when the heart pumps) and the one on the bottom/on the right being diastolic pressure (the lowest force on the arteries, which occurs when the heart is at rest and filling with blood). Because of being high in potassium and low in sodium and fat, bananas are allowed to carry US Food and Drug Administration health claim that they may “reduce the risk of high blood pressure and stroke.” Ethanol can be extracted from banana flowers. We use fruit, nuts and seeds for topping, but feel … High blood pressure, or hypertension, is known as the silent killer. More sodium means you need more potassium, so lowering your sodium intake can go a long way to keeping you from needing a banana bunch every day. In 1997, there was a meta-analysis (a “study of studies”) that looked at 33 clinical trials for potassium intake and supplements. Is there a link between bananas and blood pressure? It boosts mood and reduces the anxiety because the banana flowers are having high levels of magnesium. Managing cholesterol and blood pressure. “How Much Potassium Is in a Banana,” Chiquita Bananas web site; http://www.chiquitabananas.com/worlds-favorite-fruit/bananas-and-potassium.aspx. Cheap and plentiful, bananas, potatoes and peaches are rich in potassium, which has often been linked to lower stroke risk in studies. She also has her Associate of Arts in communications from the Community College of Philadelphia. Since potassium’s effectiveness depends on your sodium levels (and vice versa), you would only see a blood pressure decrease if your potassium levels are the larger of the two. One medium-size banana contains only 100 calories and has many essential vitamins and minerals. Pecans keep your heart healthy: Pecans contains beta-sitosterol (phytosterol), a natural compound that lowers the bad (LDL) cholesterol in blood, and reduces the risk of heart attacks. While the banana is the poster child for potassium, it is far from the top contender. Reducing your sodium intake to 1,500 to 2,300 mg per day can reduce water retention and lower your blood pressure. Strictly speaking, there is no special banana number to aim for. It also increase levels of hemoglobin in the body. Potassium interacts with other minerals, the most influential being sodium. Potatoes, orange juice, yogurt, bananas, and beans are all potassium powerhouses. This is because the fibers in banana flower is quite high. One medium-size banana contains only 100 calories and has many essential vitamins and minerals. Bananas provide vitamin C, folate, calcium, magnesium, phosphorus and potassium. When in balance, these two substances maintain a proper equilibrium and don’t negatively impact your health. Therefore, maintaining a healthy balance of both minerals can help keep high blood pressure at bay. Designed to lower blood pressure, these medications also … Authors of a small study in 2014 gave 250- or 500-gram (g) breakfast servings of banana to fifteen participants with type 2 diabetes and 30 with high cholesterol levels in their blood. Your physiology is composed of many checks and balances, and the relationship between sodium and potassium is a very important one. // Leaf Group Lifestyle. Disclaimer: Results are not guaranteed*** and may vary from person to person***. A high intake of sodium causes your body to retain water, increasing your blood pressure. HIGH blood pressure is medically known as hypertension. Your kidneys help balance the level of fluids in your body and will filter out any excess into the bladder, where it gets expelled as urine. “5 Foods with More Potassium than a Banana,”. Banana is highly beneficial in certain health aspect such as help in proper digestion, reduce the occurrence of ulcer,avoid piles,improve blood circulation,protects nerves functioning,avoid blood disorder like anemia,maintain body water level,reduce high blood pressure,regulate heartbeat,maintain sugar level in … Potassium helps draw fluid into the kidneys, while sodium helps keep it in the body. High blood pressure, or hypertension, is known as the silent killer. Continue Learning about High Blood Pressure Treatment Treat Your High Blood Pressure, Boost Your Heart Potassium is a mineral responsible for maintenance of fluid and electrolyte balance in the blood and around your cells. It can be used to treat skin … Here are some other potassium-rich foods that might help you lower blood pressure quickly. Research indicates that pears, grapes, and apples are the top choices among fruits that reduce blood pressure. One good sized banana gives you about 10% of your daily recommended intake of potassium (4,700 mg is the recommended daily amount in the US). According to scientists, two bananas a day can help control high blood pressure offering a cheap alternative to expensive drugs and without their side-effects either. It means a person’s blood pressure is consistently too high and the heart has to work harder to pump blood … Lifestyle remedies, stress management techniques, medications, and more are all employed to try to keep blood pressure in check. “Why Potassium Helps to Lower Blood Pressure.” Blood Pressure UK web site; http://www.bloodpressureuk.org/microsites/salt/Home/Whypotassiumhelps, last accessed February 26, 2016. Health benefits of banana flower! A blood pressure reading that is lower than 120/80 is considered normal, while 140/90 is considered the starting point of hypertension. Banana flowers also contain the Vitamin A Benefits, vitamin B1, and vitamin C. Because it has a very good nutritional content for the body, there are many benefits of banana flower that you can get as you process them in your cooking. Perhaps most tellingly, the analysis noted that the effects were strongest in those who had a higher sodium intake. “Understanding Blood Pressure Readings,” American Heart Association web site; http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.VtBcqPkrJ1s, last accessed February 26, 2016. There are many different types of anemia, ranging from temporary to permanent. It regulates the menstrual cycle and is good for lactating mothers. Specifically, people with normal blood pressure saw a 1.8/1.0 mm decrease and those with hypertension saw a 4.4/2.5 mm decrease. Anti-microbial Properties. The high potassium content in a banana is associated with the ability to control high blood pressure 3. Due to this, it is very important not to use potassium supplements unless advised by a doctor and rely mainly on dietary sources. Many experts call high blood pressure, or hypertension, the “silent killer” as it can be present for years with no obvious symptoms. “5 Foods with More Potassium than a Banana,” Women’s Health web site, May 22, 2014; http://www.womenshealthmag.com/food/foods-high-in-potassium, last accessed February 26, 2016. Image Credit: istock. However, for people who cannot reduce sodium intake, increasing potassium intake is beneficial. This makes a banana an excellent source of the nutrient and capable of giving your diet the boost it needs to get your potassium levels back into balance with your sodium. What Are These Tiny Red Spots on My Skin (Petechiae)? Use of ripe yellow skinned bananas is well known but even unripe banana with green skin is used in cooking with vegetables. "Your Guide to Lowering Your Blood Pressure With DASH"; DASH Eating Plan; U.S. Department of Health and Human Services; 2006. It also helps tiny blood vessels relax and … “Why Potassium Helps to Lower Blood Pressure.” Blood Pressure UK web site; “How Much Potassium Is in a Banana,” Chiquita Bananas web site; Higdon, Jane, PhD, et al., “Potassium,” OSU Micronutrient Information Center web site; bananas are a great food for lowering blood pressure, Ultimate Guide to the Best Supplements to Lower Blood Pressure, http://www.heart.org/HEARTORG/Conditions/HighBloodPressure/AboutHighBloodPressure/Understanding-Blood-Pressure-Readings_UCM_301764_Article.jsp#.VtBcqPkrJ1s, http://www.womenshealthmag.com/food/foods-high-in-potassium, http://www.bloodpressureuk.org/microsites/salt/Home/Whypotassiumhelps, http://www.chiquitabananas.com/worlds-favorite-fruit/bananas-and-potassium.aspx, http://lpi.oregonstate.edu/mic/minerals/potassium, Foods That Lower Blood Pressure Naturally. Blood pressure medications are one example of … In this, fiber is effective for maintaining the healthy nature of the body as it helps in slow digestion and helps in controlling blood sugar. It regulates the blood pressure. Higdon, Jane, PhD, et al., “Potassium,” OSU Micronutrient Information Center web site; http://lpi.oregonstate.edu/mic/minerals/potassium, last accessed February 26, 2016. Both raw and cooked garlic help control high blood pressure . Reducing your sodium intake to 1,500 to 2,300 mg per day can reduce water retention and lower your blood pressure. Many studies confirmed that lack of potassium in your diet can be one of risk factors of hypertension (a medical term used to call high blood pressure). Bananas contain a large amount of potassium, which has been found to help control blood pressure 3. Too much fluid raises blood pressure, while too little reduces it. Niedziocha graduated from Temple University with a Bachelor of Science in exercise science. One fruit which can help to reduce blood pressure is … Whelton and colleagues that was published in the "Journal of the American Medical Association" showed that increasing your daily potassium intake can be enough to lower your systolic pressure by 3 mmHg and your diastolic pressure nearly 2 mmHg 13. Laura Niedziocha began her writing career in 2007. Banana is a good source of fiber, which is good for diabetes, high cholesterol, problems in the digestive tract and especially for those who want to lose weight. Banana Flower, also known as Banana Blossom or Banana Heart, is highly nutritious and often eaten as a vegetable and salad in some Asian countries.It is a maroon or purplish flower, that hangs at the end of banana clusters. Bananas provide vitamin C, folate, calcium, magnesium, phosphorus and potassium. Banana contains lots of nutrients. The kidneys, like many other parts of the body, carry out their function thanks to a careful balance of chemicals—in this case, sodium and potassium. Since potassium’s effectiveness depends on your sodium levels (and vice versa), you would only see a blood pressure decrease if your potassium levels are the larger of the two. Heart conditions, high stress, swollen arteries, or other health problems that affect blood pressure won’t necessarily be counteracted by boosting the kidney’s filtering ability. On the other hand, when you eat a potassium-rich diet, the body becomes more efficient at getting rid of excess sodium. ; 1997, American Heart Association: Potassium and High Blood Pressure, BBC News Health: Two Bananas A Day Keep Blood Pressure at Bay. Fruits that lower blood pressure contain high amounts of potassium, calcium, and magnesium. It is worth keeping in mind, however, that this only applies if your high blood pressure is related to diet and excess sodium. It reduces … Birch, J. Like potassium, magnesium is also a key player in promoting healthy blood flow. In fact, one banana can provide upward of 400 mg of potassium. Banana Plant Leaves: In India and Asia, banana leaves are used like aluminum foil. Prescription medications are generally safe and effective, but many of them can interact poorly with certain foods. It’s also important not to go overboard—the body likes it when things are in balance and if you let potassium get too out of hand you’ll start to suffer toxicity effects. Add a banana to your breakfast (my Banana-Raspberry Oatmeal makes a great morning meal) or for an evening treat, slice a banana into several half-inch wheels, place them in a small plastic bag, and freeze. The body’s blood pressure, in turn, is affected by this process. Any low sodium diet or fruit with potassium content will help in reducing high BP. Banana and frozen berries whip together with a little nut milk for a toppable vegan breakfast. Frozen bananas — yum! Blood pressure medications are one example of drugs that can be affected by the food you eat. Rich in Vitamin B6, it has a lot of iron and increases the … National Heart Lung and Blood Institute: Effect of High Blood Pressure, "Journal of the American Medical Association"; Effects of Oral Potassium on Blood Pressure: Meta-Analysis of Randomized, Controlled Clinical Trials; PK Whelton, et al. A single banana has around 422 mg of potassium, roughly 10% of the daily recommended value of 4,700 mg for the average adult. You may have heard that bananas are a great food for lowering blood pressure, but might be skeptical due to how often such claims are bandied about regarding the latest “superfood” fad. Ridding the body of sodium will help lower blood pressure. But when it comes to lowering BP, potassium of banana may be the key answer. The health benefits of bananas are being investigated worldwide Two bananas a day can help control high blood pressure, offering a cheap alternative to expensive drugs, according to scientists. Banana Banana is one fruit that people with high blood pressure can eat regularly to control it. Proteins; Protein content contained in banana flower vegetables is high enough. Potassium is a mineral responsible for maintenance of fluid and electrolyte balance in the blood and around your cells. The sources cited below consist of evidence from peer-reviewed journals, prominent medical organizations, academic associations, and government data. As a result, fluid can’t be disposed of in as timely a manner as it should, and your blood pressure suffers. Consuming around twice as much potassium as sodium should tilt the balance of your kidneys towards lowering blood pressure. Increased Milk Production. Strictly speaking, there is no special banana number to aim for. 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