"Yellow Devil" Fruit CRUSHES Blood Pressure Better Than Meds
By
Dr. Scott Olson, ND
Posted June 1, 2025
I have a confession to make.
I hate bananas.
Even the smell of them causes my stomach to flip. The funny thing is that I have an uncle and a daughter who are the same—so I wonder if it’s genetic.
But even though I consider them the yellow devil of the fruit world, I recommend them all the time to my patients.
And you’ll never guess why…
Research reveals that eating a banana a day is a powerful weapon against high blood pressure—even if you don’t cut back on salt.
The new study published in the American Journal of Physiology-Renal Physiology challenges what we’ve long believed about managing hypertension.
It turns out that high-potassium diets can significantly reduce blood pressure.
It’s an impressive improvement, too. The study found that increasing potassium significantly reduced blood pressure, even when sodium levels remained high. The researchers saw drops of up to 14 mmHg in men and 10 mmHg in women.
That’s a better than many blood pressure medications!
The research revealed that female kidneys handle sodium differently, offering natural protection against high blood pressure, while men had a stronger blood pressure response to dietary potassium.
The results suggest that eating more potassium-rich foods (like bananas) could be a powerful strategy for managing blood pressure—especially for men.
A medium banana contains about 422mg of potassium, making it a way to boost your potassium levels.
But I’m also happy to report there are plenty of banana-free ways to get your potassium fix:
- Sweet potatoes: One medium-sized baked sweet potato contains about 542mg of potassium.
- Avocados: Half an avocado provides around 487mg of potassium, along with healthy fats and fiber.
- White potatoes: A medium baked potato with skin contains a whopping 926mg of potassium.
- Spinach: One cup of cooked spinach provides about 839mg of potassium.
- Watermelon: Two cups of watermelon contain approximately 641mg of potassium.
- Coconut water: One cup offers about 600mg of potassium, making it a natural sports drink alternative.
- White beans: One cup of cooked white beans contains around 1,189mg of potassium.
- Yogurt: One cup of plain yogurt provides about 579mg of potassium.
- Dried apricots: One-quarter of a cup gives you about 378mg of potassium.
- Salmon: A 3-ounce serving contains approximately 416mg of potassium.
- Tomato products: One cup of tomato juice has about 556mg of.
- Orange juice: One cup provides around 496mg of potassium.
The takeaway is clear: balancing potassium and sodium may matter more than cutting salt alone.
While reducing sodium is still essential, incorporating potassium-rich foods into your diet may be equally effective in managing blood pressure.
This is excellent news for those who struggle to eliminate salt from their diet. Adding potassium-rich foods might help offset some of the salt’s adverse effects.
P.S. Unlikely duo naturally SLASHES high blood pressure.
Source:
Melissa Stadt, Anita T. Layton, Modulation of blood pressure by dietary potassium and sodium: sex differences and modeling analysis, Renal Physiology, American Journal of Physiology-Renal Physiology, Vol. 328, No. 3, Pages F406-F417, DOI:10.1152/ajprenal.00222.2024
Written By Dr. Scott Olson, ND
Nearly 25 years ago, failed mainstream medical treatments left Dr. Olson in constant pain – and his health in ruins. And that’s when he did something REVOLUTIONARY. He began his career in medicine – and dedicated his life to uncovering the true, underlying causes of disease.
Through his innovative medical practices in Tennessee and Colorado, Dr. Olson has helped cure countless seniors from across America of arthritis… heart disease… diabetes… and even cancer. All without risky prescription drugs or painful surgeries.
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