Here's Exactly What Happens to Your Cholesterol When You Eat Bananas
Bananas are notoriously high in potassium, an electrolyte that's important for fluid balance, nerve impulses and muscle contractions. It's why they're often handed out at the end of races, sports games or other high-traffic areas for a group of sweaty people.
But bananas do more for the body than replenish electrolytes after working out. For example, bananas help support healthy blood pressure when eaten regularly because the potassium it contains helps the body get rid of excess sodium through the kidneys. This reduces fluid retention and eases pressure on blood vessel walls. Eating bananas regularly also helps with digestion due to the fruit's fiber content, makes losing weight easier and supports the immune system.
According to two cardiologists and a cardiac dietitian we talked to, eating bananas also supports healthy cholesterol levels. Considering that millions of adults in the U.S. have high cholesterol, this is pretty important information. When cholesterol levels remain high, it increases the risk of heart attack, stroke and heart disease, which is the number one cause of death in the U.S.
Just how much can incorporating bananas into your diet impact your cholesterol? Keep reading to find out.
How Bananas Impact Cholesterol
"Bananas are an excellent food that contributes to supporting healthy cholesterol levels as part of a balanced diet," says Dr. Nadim Geloo, MD, an interventional cardiologist and the senior director of medical affairs at Abbott's structural heart division.
He explains that this is because bananas are high in soluble fiber, which helps reduce LDL or ‘bad' cholesterol, manage blood pressure and remove cholesterol from the body.
Dr. Sean Mendez, MD, a cardiologist at NewYork-Presbyterian Brooklyn Methodist Hospital and Weill Cornell Medicine, says that soluble fiber is not broken down by human digestive enzymes. This, he explains, allows it to bind to bile acids that are made from cholesterol, trapping it in the gut and preventing its usual reabsorption into the body. This process removes the cholesterol from the body, which then lowers total cholesterol and LDL cholesterol.
In addition to bananas' high soluble fiber content, bananas are naturally very low in saturated fat, which also helps support cholesterol levels.
"Bananas also contain antioxidants, including vitamin C and various phytochemicals, which help to combat oxidative stress and inflammation in the body, both of which can be linked to cholesterol-related complications," Dr. Geloo says.
Related: How Long Does It Take to Lower Cholesterol? Cardiologists Explain the Real Timeline
Gabrielle Gambino, RD, an advanced clinical dietitian with the advanced heart failure service at NewYork-Presbyterian/Weill Cornell Medical Center, says that less-ripe bananas actually contain more fiber than super ripe ones, so to get the most soluble fiber out of the fruit, go for bananas that aren't fully ripe yet.
Just how much does eating bananas regularly impact cholesterol? According to one scientific study, eating between 250 and 500 grams of bananas a day (about the size of one large banana) for 12 weeks improved the ratio of LDL to HDL cholesterol by 11%, which is pretty significant for one food!
While bananas are a heart-healthy food, Gambino warns against eating them excessively because they contain a high amount of natural sugar. Like most foods, it's best to eat bananas in moderation, not having more than one a day.
Related: Want to Lower Your Cholesterol Naturally? These 10 Lifestyle Tweaks Could Make a Big Difference
What To Pair With Your Banana To Maximize Its Benefits
As you can see, bananas support cholesterol levels in several key ways. While you will reap the benefits by simply peeling the banana and eating it as-is, there are foods you can pair your banana with so you can get even more heart-healthy benefits.
"To create a breakfast or snack that further supports healthy cholesterol levels when paired with a banana, consider adding foods rich in soluble fiber, healthy fats and antioxidants," Dr. Geloo tells Parade. For example, he says that pairing a banana with oatmeal is a way to get even more benefits because oatmeal is also high in soluble fiber and can help lower LDL cholesterol.
Dr. Geloo reveals that eating bananas with nuts is another heart-healthy combination.
"Nuts are renowned for their healthy fats, which can actively contribute to a slight lowering of LDL cholesterol. Also, their rich content of fiber, protein and other vital nutrients supports overall cardiovascular function and helps maintain healthy blood vessels," he says.
You can also combine your banana and nuts with Greek yogurt and other fruit for another heart-healthy breakfast.
"Combining bananas with Greek yogurt, fresh berries and a sprinkle of nuts or seeds creates a breakfast or snack that is both satisfying and conducive to optimal cholesterol levels," Dr. Geloo says.
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He explains that the Greek yogurt provides protein and can serve as a base for other cholesterol-lowering ingredients, while the added fruits and nuts bring their respective fiber and antioxidant benefits to the mix.
Small steps, like incorporating bananas into your diet more, can go a long way in supporting your cholesterol. Makes it a pretty appealing snack choice, wouldn't you say?
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Sources:
- High Cholesterol Facts. Centers for Disease Control and Prevention.
- High cholesterol. Mayo Clinic.
- Leading Causes of Death. Centers for Disease Control and Prevention.
- Dr. Nadim Geloo, MD, interventional cardiologist and the senior director of medical affairs at Abbott's structural heart division.
- Dr. Sean Mendez, MD, cardiologist at NewYork-Presbyterian Brooklyn Methodist Hospital and Weill Cornell Medicine.
- Gabrielle Gambino, RD, advanced clinical dietitian with the advanced heart failure service at NewYork-Presbyterian/Weill Cornell Medical Center.
- Cressey, R., Kumsaiyai, W. and Mangklabruks, A. (2014). Daily consumption of banana marginally improves blood glucose and lipid profile in hypercholesterolemic subjects and increases serum adiponectin in type 2 diabetic patients. Indian Journal of Experimental Biology. 52(12):1173-81.
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This story was originally published May 8, 2026 at 10:50 AM.