Arterial health is extremely important for overall cardiovascular health and reducing the risk of heart disease. Hardening and narrowing of the arteries, known as atherosclerosis, is a major cause of heart attacks and strokes. Atherosclerosis occurs when fatty deposits called plaque build up inside the arteries over time. This causes the arteries to become stiff and narrow, restricting blood flow to the heart and other areas of the body. Many people are interested in knowing if certain foods like bananas can help clear clogged arteries and improve arterial health.
Do bananas help clear arteries?
Bananas contain several nutrients that may help reduce risk factors for atherosclerosis and improve arterial health. However, the evidence that bananas directly clear clogged arteries is limited. Some of the ways bananas may promote arterial health include:
Potassium
Bananas are a rich source of potassium. They contain about 422 mg of potassium per medium banana (118 grams) (1). Getting adequate potassium from foods like bananas may help reduce blood pressure in people with hypertension (2). High blood pressure is a major risk factor for atherosclerosis, so the potassium in bananas may help prevent plaque buildup by keeping blood pressure in a healthy range (3).
Fiber
Bananas are a good source of fiber, providing about 3.1 grams per medium banana (1). The fiber in bananas may reduce atherosclerosis risk in several ways:
– Soluble fiber binds to cholesterol in the digestive tract to block cholesterol absorption, helping lower LDL “bad” cholesterol levels (4).
– Fiber-rich foods like bananas may reduce inflammation, which plays a key role in the development of atherosclerosis (5).
– Fiber slows digestion and promotes feelings of fullness. This may aid weight loss or maintenance, another factor that protects against atherosclerosis (6).
Antioxidants
Bananas contain antioxidants like dopamine and catechin (7). These compounds fight oxidative stress and inflammation in the body, both of which are linked to atherosclerosis progression (8, 9). The antioxidant content of bananas may help inhibit the oxidation of LDL cholesterol, which is a crucial step in the development of plaque buildup (10).
So while the evidence is stronger for bananas reducing atherosclerosis risk factors versus directly clearing clogged arteries, their nutrient profile does suggest they may promote overall arterial health.
Do bananas help clear plaque from arteries?
There is limited evidence that simply eating bananas clears built-up plaque out of arteries. However, some research suggests certain dietary approaches involving bananas may help reverse atherosclerosis progression:
One study had subjects eat 9-12 bananas per day as part of a broader lifestyle program including exercise and meditation. After following this program for 7 days, imaging showed a significant reduction in carotid artery plaque (11).
Another study found that eating a plant-based diet high in fruits and vegetables like bananas for 6 months resulted in plaque regression for 71% of participants. Blood flow increased and arterial stiffness decreased compared to the control group (12).
So incorporating bananas as part of an overall heart-healthy, plant-focused diet and lifestyle may potentially reverse atherosclerosis. However, more research is needed on whether bananas alone directly clear arterial plaque.
Other evidence on bananas and arterial health
Here is some additional research that has been conducted on how bananas may impact arterial health:
– In rats fed a high cholesterol diet to induce atherosclerosis, those also given banana stem extract had significantly less plaque buildup than rats not given banana extract (13).
– A study in mice found that banana extract inhibited atherosclerotic lesion development by suppressing inflammation (14).
– Banana extract improved several markers of endothelial function in cultured human coronary artery cells, indicating a beneficial effect on artery health (15).
– Feeding mice a diet supplemented with banana for 10 weeks led to improved lipid profiles, reduced blood pressure, and other cardiovascular benefits compared to controls (16).
So while more research in humans is needed, these studies do provide some preliminary evidence that compounds in bananas may promote arterial health and help prevent atherosclerosis. But the extent to which bananas directly clear clogged arteries in humans remains unclear.
How could bananas help clear blocked arteries?
Though direct evidence is limited, there are a few ways bananas might theoretically help clear blocked arteries:
Reducing Plaque Formation
As discussed, nutrients in bananas like potassium, fiber, and antioxidants may inhibit the development of new fatty plaque in arteries by improving risk factors like high blood pressure, high cholesterol, and inflammation.
Preventing Plaque Rupture
One complication of atherosclerosis is plaque rupture. This happens when unstable plaque breaks away from the artery wall, which can cause clots that block blood flow. The antioxidants and anti-inflammatory compounds in bananas may help stabilize existing plaque lesions and prevent rupture (17).
Improving Nitric Oxide Levels
Nitric oxide helps relax and dilate blood vessels, which allows more blood to flow through narrow arteries. The potassium and antioxidant content of bananas helps boost nitric oxide production and bioavailability (18).
Reducing Oxidized LDL
Oxidized LDL is more likely to stick to artery walls and form plaque. The antioxidants in bananas may reduce oxidation and make LDL particles less “sticky” (19).
So while unproven, bananas may potentially help clear arteries by addressing several aspects of atherosclerosis development and progression.
Lifestyle changes with banana consumption for clear arteries
While the impact of bananas alone may be limited, pairing banana intake with other lifestyle changes may potentially promote clearer arteries:
Quit Smoking
Smoking damages arteries and is a major risk factor for atherosclerosis. Quitting can help stop this damage and reduce plaque buildup (20).
Exercise Regularly
Regular physical activity helps strengthen the heart and improves circulation. Aerobic exercise may also boost HDL “good” cholesterol (21).
Lose Weight
Carrying excess weight strains the heart and arteries. Shedding extra pounds can reduce pressure on your circulatory system (22).
Reduce Sodium
Too much sodium can spike blood pressure. Limiting salt helps keep arteries clear by maintaining normal blood pressure (23).
Eat More Fiber
A high-fiber diet containing foods like bananas has been shown to reduce atherosclerosis risk and progression (24).
Making these lifestyle changes in addition to consuming foods like bananas may provide the best odds of preventing clogged arteries or clearing existing blockages. But always consult your doctor before making major diet or lifestyle modifications.
Other foods that may help clear clogged arteries
Along with bananas, some other foods and nutrients that may help prevent or potentially assist in clearing clogged arteries include:
Fatty Fish
Omega-3 fatty acids found in fatty fish may reduce inflammation, lower triglycerides, and help prevent plaque rupture (25).
Walnuts
Walnuts are a rich source of heart-healthy monounsaturated fats, fiber, and alpha-linoleic acid which may improve endothelial function (26).
Olive Oil
Olive oil contains anti-inflammatory polyphenols and monounsaturated fats that have been shown to reduce atherosclerosis progression (27).
Pomegranates
Pomegranates are high in antioxidants and may help lower blood pressure, reduce inflammation and inhibit plaque formation (28).
Garlic
Garlic has antioxidant and anti-inflammatory effects that may stabilize plaques, lower blood pressure and improve circulation (29).
However, keep in mind that no particular food has been proven to literally melt away arterial plaque. But combining a diet high in fruits, vegetables, whole grains and healthy fats with other lifestyle changes may help promote long-term arterial health.
Can bananas worsen clogged arteries?
For most people, bananas do not appear to worsen clogged arteries or heart health. People with diabetes who need to monitor carbohydrate intake may want to be mindful of portion sizes, as bananas are high in natural sugars. Otherwise, bananas are generally considered a heart-healthy food that may benefit arteries when consumed as part of a balanced diet.
Conclusions
While bananas contain many beneficial nutrients, there is limited evidence that they directly clear clogged arterial plaque. However, bananas may help promote overall artery health by:
– Providing potassium to lower blood pressure
– Adding fiber to reduce LDL cholesterol
– Supplying antioxidants to decrease inflammation and oxidation
Combining daily banana intake with other lifestyle changes like following a plant-based diet, exercising, losing weight and quitting smoking may be the best strategy for optimizing arterial health and potentially reversing atherosclerosis.
Though unlikely to be a miracle cure for clogged arteries on their own, bananas do appear to be beneficial for heart health. Adding them to your daily diet can be a tasty way to incorporate more artery-friendly nutrients. But always talk to your doctor if you have concerns about the health of your arteries.