According to the World Health Organization (WHO), high blood pressure is one of the leading causes of cerebral aneurysms and cardiovascular disease.Controlling blood pressure depends not only on medication but is also closely related to diet.Among the foods that help lower blood pressure, bananas are considered a simple but effective choice.
Bananas contain high levels of potassium; on average, a banana provides about 422 mg of potassium, accounting for nearly 10% of the daily needs of adults.Potassium plays a key role in balancing sodium levels in the body, thereby reducing pressure on blood vessel walls.
In addition to potassium, bananas are rich in vitamin C, B6, fiber and antioxidants such as dopamine and catechin.These factors help protect the heart, reduce inflammation and prevent atherosclerosis.In particular, soluble fiber in bananas helps improve digestion and control blood sugar, a factor closely related to blood pressure.
A study published in the American Journal of Clinical Nutrition showed that people who ate 2-3 bananas a day for 12 weeks had an average reduction in blood pressure of 5-7 mmHg, equivalent to the effectiveness of some mild depression drugs.
"A diet rich in potassium helps remove excess sodium through urine, thereby dilating blood vessels and lowering blood pressure.Bananas are one of the most accessible sources of potassium and are suitable for many people, including the elderly," said Dr. Joanne Kotsopoulos, a nutritionist at the University of Toronto (Canada).
Note, bananas bring many benefits to people with high blood pressure, however, not everyone should consume large amounts. People with kidney disease, especially chronic kidney failure, need to limit potassium to avoid the risk of dangerous complications of hyper potassium in the blood. People with diabetes should also consider because bananas have a relatively high glycemic index.
