However, increasing sources of potassium, including bananas, can be dangerous for people with kidney disease
Jakarta (ANTARA) –
A 2022 study in Food Science & Nutrition found that the fiber content in bananas, especially soluble fiber like pectin, can help regulate blood pressure by lowering cholesterol levels and improving overall heart health.
Reported on the Eating Well page Monday (2/10), bananas provide a trio of elements that improve health, namely potassium, which plays an important role in regulating blood pressure, so it is very important for heart health.
Magnesium supports muscle and nerve function which also supports your cardiovascular health. Meanwhile, vitamin C, which is known for its antioxidant properties, helps protect cells from damage and improves the immune system.
Also read: Heart doctor shares diet tips for hypertension patients
The catechin compounds in bananas have also been linked to improved endothelial function, meaning they help the cells lining our blood vessels work more efficiently. This can contribute to lowering blood pressure.
Caroline Young, RD, registered dietitian and owner of Whole Self Nutrition says bananas are a good source of potassium, which research shows can help lower blood pressure because it helps lower sodium levels in the body and relaxes your blood vessels.
“However, increasing sources of potassium, including bananas, can be dangerous for people with kidney disease. Remember to talk to your doctor or registered dietitian before trying anything new,” he says.
Although bananas offer a variety of heart-healthy benefits, overeating can lead to excessive calorie intake, potentially offsetting the benefits of bananas.
Aim for a maximum of one to two medium sized bananas every day. This intake provides a healthy dose of potassium, fiber and other important nutrients without going overboard.
“There is no specific amount of banana that can be eaten to lower blood pressure, and I recommend consulting with your healthcare provider about your unique potassium needs,” says Young.
The average adult aged 19 to 50 needs between 2,600 and 3,400 milligrams of potassium per day, and one large banana contains nearly 500 milligrams of potassium.
If you have high blood pressure, Young suggests taking it more frequently. Add bananas to breakfast cereal, oatmeal or toast. Pair it with peanut butter for a balanced and delicious snack, or eat it with ice cream for dessert.
Also read: Bananas are said to be able to overcome diarrhea
Also read: Ramadan Menu – Banana ice cream with peanut butter
Also read: Banana leaves apparently have many health benefits
2023-10-04 11:59:43
#fiber #bananas #regulate #blood #pressure #heart #health #ANTARA #News
