Bananas for high blood pressure
The benefits of bananas for high blood pressure
Some call bananas a ‘super-food’ for blood pressure and cardiovascular health because of it’s high potassium content.
When you dig a little deeper we can see that there are actually a number of benefits of bananas for high blood pressure.
Getting plenty potassium is vital for healthy blood pressure as works in interaction with sodium to moderate the fluid balance of your body. Too much sodium leads to water retention, higher blood volume, and so higher blood pressure. But even if you’re not having too much sodium, if you’re getting too little potassium, you get the same effect. What’s crucial is the balance of sodium and potassium in your body – and in your diet.
Bananas are not only high in potassium but also very low in sodium. 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).
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.”
However, bananas have other benefits for blood pressure too.
Low fat – high fibre
Bananas are low in saturated fat and cholesterol and high in soluble fibre, they’re also allowed to claim to “reduce the risk of coronary heart disease”. Soluble fibre forms a gel when its digested and binds to cholesterol in your digestive system, preventing it from being absorbed by the body, and so can help lower cholesterol levels.
Vital vitamins and many minerals
Bananas also give you about 20% of the vitamin B6 you need, as well as being a good source of vitamin C, magnesium and other minerals, and although they’re not high in calcium, they help your body absorb and conserve it.
Although bananas are pretty sweet, their high fibre content slows down the rate at which their sugars are digested and released into the bloodstream, which means that eating a banana can keep you going for quite some time. Great before exercise, and also afterwards, to help replenish minerals and electrolytes lost by sweating.
Other health benefits of bananas
Bananas also protect against stomach ulcers, promote strong bones, and even help release ‘good mood’ chemical serotonin in your brain. And since they’re so rich in minerals and electrolytes, they’re good for replacing those lost after diaorrhea or excessive sweating, and help settle the stomach too.
Plantains are a very similar fruit, but less sweet, so are often used cooked in main meals, in Caribbean cuisine, for example. If you can get plantain, then try grilling and baking them. You can also use bananas in this way too.
Eating more bananas for high blood pressure
Bananas are a very versatile food – they’re good raw, cooked, as a sweet snack or dessert, and also in non-sweet foods and meals.
- slice a banana into your porridge or muesli for an early potassium kick
- spread banana on a slice of wholegrain toast or crackers
- use bananas in baking – cookies, muffins, banana bread, pancakes
- fried or grilled banana/plantain is delicious alongside fatty fish like mackerel (also great for your heart and blood pressure)
- banana can even be sliced into curry
- bananas are fantastic in smoothies as a thickener – use it in every one
- put bananas in the freezer till partly frozen then blend with a little milk for a healthy ice cream
- bake banana in its skin for a delicious dessert
- and of course, bananas are also great snacks on the go, and even come ready-wrapped
Buying bananas when they’re still green and firm, and ripening them at home, is a good way to ensure good unbruised bananas.
Putting them in the fridge before they’re ripe will stop them from ripening, but once they’re ripe it’s fine to refrigerate them – the skin will turn black but the banana inside will be fine.
Lower your blood pressure naturally (for less cost)
In addition to bananas, there is a large choice of affordable natural ingredients that lower blood pressure. Many of these spices, herbs, berries, fruits, grains, vegetables, meats and drinks are available in local stores.
Of course there are other factors beyond diet (like fitness and stress) that affect your blood pressure. So the best way to lower your blood pressure without drugs is to apply a broader approach – covering all causes and cures with natural home-based remedies.
These progressive steps are based on the principle that positive incremental change is always best in health matters.
Each chapter will take you further along the road of greater vigour and peace of mind (and a healthy blood pressure).
Click on the link below for more information:
P.S. This guide shows you how to lower your blood pressure permanently and naturally without side-effects or complications.
Follow each step to get your blood pressure back in balance.
Choose between a wide range of delicious foods that reduce your blood pressure. Include a number of mental and physical exercises in your schedule for both relaxation and invigoration.
Following this guide will reduce, and in time, eliminate your need for blood pressure lowering medications.
This is a guide for good healthy living and will be beneficial for all – even if you don’t currently suffer from high blood pressure.
To download a sample of the guide to your computer right now click here and scroll to the bottom of the page for the download link.