A good diet can help alleviate many health problems, including hypertension. When the blood pressure is constantly elevated, it leads to hypertension and people suffering from it are advised to be careful about their diets. Normal blood pressure is around 120/80 mmHg or slightly lower. But if your BP runs much higher, then it’s time to make some lifestyle changes, starting with your diet. You can find some helpful foods already present in your pantry. Banana has long been celebrated for their delightful taste and impressive nutritional value, including their ability to regulate blood pressure level.
What Diet Is Best For Hypertension?
Health experts stress having a low-fat diet with low cholesterol levels and saturated fats to manage hypertension. Fresh fruits and vegetables that are fibrous and offer various nutrients, including potassium, should be added to the diet. And banana matches the criteria to fit well in the hypertension diet.
How Are Bananas Good For High Blood Pressure:
1. Rich In Fibre And Vitamins
Bananas are packed with nutrition. They are rich in fibre, vitamins B and C. The presence of fibre, particularly soluble fibre, can help lower cholesterol levels, reduce the risk of heart disease, and indirectly support healthy blood pressure.
2. Provide Antioxidants
Bananas fuel our body with antioxidants to stave off all kinds of lifestyle diseases and common infections. Antioxidants work naturally to improve our immunity and also help relieve existing symptoms.
3. Excellent Source Of Potassium
Bananas aid our health in many ways, but what makes bananas an integral part of the hypertension diet is their high amount of potassium. According to the book ‘Healing Foods’ by DK Publishing, “Bananas provide a good amount potassium, which is known to reduce the risk of heart diseases and help maintain a stable level of blood pressure.”
Potassium plays a crucial role in maintaining normal blood pressure levels. Studies have proved that potassium can counteract the effects of sodium, a mineral that can raise blood pressure. Bananas are particularly known for their high potassium content. Harvard T.H. Chan School of Public Health reveals that an average medium-sized banana provides about 450 mg of potassium.
4. Low In Sodium
Another noteworthy property of banana is that it is low in sodium, which adds up to their benefits of aiding blood pressure management. Banana acts as a vasodilator. The more potassium you eat, the more sodium you will remove from your body through urine.
How To Have Bananas In Hypertension Diet:
Bananas are so beneficial for high blood pressure that you can have one every day. Including bananas in your daily diet is a simple and convenient way to support healthy blood pressure levels. Here are a few ideas for incorporating this versatile fruit into your diet:
1. Eat Banana A Snack
Enjoy a banana as a standalone snack or dessert. It is said that eating fruits directly proffers the most benefits as they also give us fibre. Bananas are so satiating and sweet that you can eat them as a light meal or use them to please your sweet tooth.
2. Add A Banana To Your Breakfast Cereal
Add sliced bananas to your morning cereal or oatmeal. You can use bananas to sweeten your meals and avoid refined sugar while making the dish more filling. Try this recipe for banana porridge.
3. Make A Healthy Banana Smoothie
Blend bananas into smoothies for natural sweetness. Again, you can use bananas to make naturally sweet smoothies. To help you out, we have the perfect recipe for a banana smoothie.
While bananas are not a magical cure for hypertension, their nutrient profile can help greatly in maintaining healthy blood pressure levels. Adding bananas to a well-balanced diet, along with other healthy habits such as regular exercise and reduced sodium intake, can be a step towards better health. However, it’s important to consult your doctor for guidance regarding your blood pressure management.
(This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.)