An average banana (~120g) provides about 422mg of potassium, accounting for about 9% of the recommended daily potassium requirement for adults.
Potassium is a mineral that can dilate vessels, increase sodium excretion through urine and reduce pressure in blood vessel walls, a core physiological mechanism that helps reduce blood pressure.
A comprehensive analysis from the World Health Organization (WHO) shows that increasing potassium intake to 3,500-4.700 mg per day can reduce an average of 5-7 mmHg of artificial blood pressure in people with high blood pressure, especially when combined with reduced salt intake.
A study that followed more than 10,000 adults showed that people who consumed 1-2 bananas/day had an average of 3-5 mmHg lowercardiovascular blood pressure than those who ate less than 1 fruit/week. At the same time, this group also has a 15% lower risk of cardiovascular disease.
Similarly, a diet rich in potassium from natural fruits such as bananas, avocados, papaya, etc. can significantly reduce the risk of stroke in people with high blood pressure and the elderly.
How to eat bananas to stabilize blood pressure optimally:
Although bananas are beneficial, the way they are eaten, the time of eating and the dosage are factors that determine the effectiveness:
Eating 1 banana in the morning or mid-afternoon will help absorb potassium well, while avoiding the situation of increasing blood sugar after meals.
Bananas should not be eaten on an empty stomach, especially for people with stomach problems, because bananas contain a lot of magnesium and amino acids that can cause discomfort on an empty stomach.
Choose vua moi (not too mem or green), because qua truong bananas have a higher sugar content and can slightly increase blood sugar in people with prediabetes.
Combine bananas with unsweetened yogurt or almonds to increase protein, good fats and slow down the absorption of sugar from bananas.
Note, you should not eat more than 2 bananas/day, especially for people with chronic kidney failure because potassium accumulation can cause arrhythmia.
Avoid eating bananas with foods high in sodium (for example: salty cakes, sausages), as this reduces the effectiveness of regulating blood pressure.
For those who are taking fermentation inhibitors or potassium-rich diuretic drugs, it is necessary to consult a doctor before increasing the intake of bananas or foods rich in potassium.
