Eating These Two Fruits Together Can Significantly Lower Blood Pressure

Mar 23, 2025 | 0 comments posted by Nature Target

Hypertensive Patients Should Eat More Apples and Bananas

The study analyzed data from the U.S. National Health and Nutrition Examination Survey (NHANES) from 2003 to 2006, including 2,480 hypertension patients. Researchers conducted a 10-year follow-up using the National Death Index (NDI) to assess all-cause mortality.

The findings revealed that, compared to hypertensive patients who ate apples less than once a month:

Those who ate apples 3–6 times a week had a 40% lower risk of all-cause mortality.
Those who ate bananas 3–6 times a week also had a significantly lower all-cause mortality risk by 24%.
When patients consumed both apples and bananas 3–6 times a week, their all-cause mortality risk further dropped to 43%.

Apples are rich in dietary fiber and polyphenols. Fiber helps regulate blood lipids, blood sugar, and blood pressure while promoting gut microbiota balance. Polyphenols have strong antioxidant properties that help eliminate free radicals, reduce inflammation, and protect cardiovascular health. Bananas contain polyphenols, vitamin E, carotenoids, and potassium. While the first three components have antioxidant benefits, potassium plays a crucial role in regulating blood pressure.

Researchers emphasized that the findings apply specifically to hypertensive individuals and do not negate the health benefits of other fruits.

Health Benefits of Apples and Bananas

Apples and bananas are among the most common and easily accessible fruits, but their health benefits are remarkable.

Apples

Although apples are not particularly high in vitamins, they contain beneficial compounds such as potassium, pectin, quercetin, proanthocyanidins, catechins, epicatechins, and phloridzin.

A review published in the Swiss journal *Nutrients* highlighted that eating apples can lower the risk of various chronic diseases:

Diabetes: Apples have a relatively low glycemic index and may reduce the risk of diabetes. Even diabetic individuals can safely consume them.
Weight Management: Apples promote weight loss and reduce bloating.
Oral Health: Chewing apples helps clean the mouth and protect teeth without increasing the risk of cavities.
Respiratory Health: Eating apples may improve bronchial function and help prevent chronic obstructive pulmonary disease (COPD).
Bone Health: Daily apple consumption helps reduce urinary acidity, minimizing calcium loss from bones.
Pregnancy Benefits: Pregnant women who eat more than four apples per week may lower their child's future risk of respiratory issues, including asthma, by 50%.

For optimal benefits, it's recommended to eat apples with the skin to maximize fiber intake. However, if you dislike the skin, peeling them is fine—what matters most is eating them in moderation. Those with weak digestion can cook apples before consuming them, possibly adding dates or raisins for extra sweetness.

Bananas

Bananas are an excellent source of vitamins and minerals. Every 100 grams of bananas contains 60 micrograms of carotene, along with B vitamins (thiamine, riboflavin, niacin) and vitamin C.

Boosts Energy: The natural sugars in bananas quickly convert to glucose, making them a rapid energy source—ideal for replenishing strength after exertion.
Improves Mood: Bananas contain tryptophan, which the body converts into serotonin, a neurotransmitter that promotes relaxation, reduces depression, and even alleviates pain.
Supports Bone Health: Bananas contain calcium, phosphorus, and magnesium, which contribute to bone development, along with essential trace elements like zinc, selenium, and copper.
Protects Blood Vessels: With high potassium (256 mg per 100 g) and low sodium (0.8 mg per 100 g), bananas help counteract sodium's harmful effects on blood pressure and vascular health.

However, due to their high potassium content, individuals with acute or chronic nephritis or impaired kidney function should limit banana consumption. Since bananas have a glycemic index of 52 (classified as a low-GI food), diabetics can consume them in moderation while adjusting their carbohydrate intake accordingly.

When to Eat Apples and Bananas

Between Meals: Snacking on fruits between meals can provide hydration, essential nutrients, and a healthy energy boost.
With Breakfast: If your breakfast lacks nutritional balance, adding fruit can enhance its quality.
After Meals: For those with weak digestion, consuming a small portion of fruit after a meal may be beneficial.
Before Meals: Eating fruit before a meal can help control overall food intake, aiding in weight management.

Note: Diabetics should avoid eating fruit immediately after a meal to prevent rapid spikes in blood sugar. Instead, they should consume small portions of low-sugar fruits between meals.

Recommended Daily Fruit Intake

Adults should consume 200–350 grams of fruit per day. Here are the approximate weights of some common fruits after peeling:

Apple (medium-sized, cored): ~200 g
Banana (peeled): ~120 g
Orange (peeled): ~150 g
Kiwi (peeled): ~100 g

Recommendation:

Healthy adults should eat two to three different fruits daily, rotating their choices for a balanced intake. The key is variety and moderation, ensuring that fruit consumption aligns with individual health needs and dietary habits.