The fruits and vegetables that lower blood pressure more than cutting salt: “Greater positive impact than just cutting sodium”

Blood pressure is the force exerted by blood against the walls of the arteries as the heart pumps it. When blood pressure becomes chronically elevated—a condition known as hypertension—the heart and blood vessels are forced to work harder. This can lead to a variety of serious long-term health problems, including heart failure, heart attacks, strokes, kidney damage, or even vision loss.

That’s why hypertension is also referred to as the “silent killer,” since it may not present any obvious symptoms for years while it slowly damages the body. It is therefore advisable to keep it under control, not only through doctor-prescribed medications but also by adopting healthier lifestyle habits.

Reducing salt intake, eating more fruits and vegetables, exercising regularly, avoiding tobacco and excessive alcohol, managing stress, and maintaining a healthy weight are some of the fundamental recommendations doctors make for living a longer, healthier life. However, a study published in the American Journal of Physiology–Renal Physiology has highlighted one fruit as especially important in lowering blood pressure: bananas.

According to this study, eating bananas and other potassium-rich foods may offer better results than reducing sodium intake through a lower-salt diet. This is because potassium helps counteract some of the effects of salt on blood pressure.

“Although the link between high dietary sodium intake and elevated blood pressure is widely accepted by the public, the beneficial effects of higher dietary potassium intake have historically received less attention,” the researchers noted. Using a mathematical formula, they found that the balance between potassium and sodium in a person’s diet “was a stronger predictor of blood pressure, cardiovascular disease risk, and overall mortality” than dietary sodium or potassium levels alone.

The study “suggests that adding more potassium-rich foods to your diet, such as bananas or broccoli, might have a greater positive impact on your blood pressure than just cutting sodium.” “Early humans ate lots of fruits and vegetables, and as a result, our body’s regulatory systems may have evolved to work best with a high potassium, low sodium diet,” said the study’s lead author, Dr. Melissa Stand.

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