Eating This Cheap Fruit Once a Day May Help Lower Blood Pressure, According to a Cardiologist
High blood pressure remains a major health concern in the U.S., largely due to diets revolving heavily around ultraprocessed foods, which are often packed with sodium. Nearly half of U.S. adults have high blood pressure, with men facing a greater risk. When left unchecked, high blood pressure can increase the likelihood of heart attack and stroke, but certain dietary interventions can help. One often overlooked option is the humble banana, thanks to its high potassium content.
"Specifically, potassium helps to counteract the effects of sodium in the body by promoting the excretion of excess sodium through urine and by easing tension within blood vessel walls, thereby maintaining healthy blood pressure," says Nadim Geloo, MD, cardiologist and senior director of medical affairs for Abbott's structural heart division.
Bananas may not be the most exciting fruit in the produce aisle, but their impact on heart health makes them a worthy pick for your grocery cart. By helping regulate blood pressure, potassium reduces strain on the heart and blood vessels, which can ultimately lower the risk of cardiovascular diseases, including heart attacks and strokes. They're also affordable, widely available, and easy to grab on the go for a quick snack.
"Diets abundant in potassium have been consistently linked to a reduced incidence of serious cardiovascular events," Geloo says.
The American Heart Association recommends consuming 3,500 to 5,000 milligrams of potassium daily, ideally through food sources. For reference, one medium banana contains about 450 milligrams of potassium.
To reap the benefits and support healthy blood pressure levels, Geloo recommends making bananas a consistent part of your daily diet. That can be as simple as eating one as a snack or adding it to your breakfast each morning.
For example, topping a bowl of oatmeal with sliced banana serves as a healthy breakfast with double the heart health benefits. Along with banana's high potassium content, oats are rich in soluble fiber, which helps reduce LDL, also known as the "bad" cholesterol levels in the blood.
Related: Cardiologists Warn to Never, Ever Make These Common Mistakes Before Going To Sleep
This story was originally published by Men's Journal on Jun 8, 2026, where it first appeared in the Nutrition section. Add Men's Journal as a Preferred Source by clicking here.
2026 The Arena Group Holdings, Inc. All rights reserved.
This story was originally published June 8, 2026 at 9:21 AM.