While low-carb and keto dieters might steer clear of a banana because it has 113 calories and 26 grams of carbohydrates, that same banana provides 375 milligrams of potassium. That’s more than 10% of the recommended amount of potassium for men and almost 15% for women. Starting every day with a banana will kickstart fulfilling your daily potassium needs.
Although research hasn’t focused on the direct effect of bananas on blood pressure, studies have investigated how potassium can reduce blood pressure. A 2020 review in the Journal of the American Heart Association looked at 32 clinical trials that used potassium supplements to lower blood pressure. Taking in at least 1,173 milligrams of potassium lowered people’s blood pressure, especially among people with high blood pressure or whose diets were high in sodium. That’s about three bananas.
However, you don’t want to go overboard on potassium if you’re already on medication for high blood pressure. Many blood pressure medications can cause an excessive buildup of potassium in the body. Having too much potassium in your blood can lead to health complications including arrhythmia, heart palpitations, muscle weakness, mood changes, upset stomach, vomiting, diarrhea, and numbness or tingling in the extremities.