Making the food swap mid-morning can be a key step in trying to lower your cholesterol and high blood pressure
14:07, 02 Feb 2026Updated 14:08, 02 Feb 2026
The mid-morning snack can help alongside a balanced diet and a healthy lifestyle (stock image)(Image: Getty)
Health experts are urging people with high cholesterol and blood pressure to consider making a mindful food swap just before midday to help improve their health. According to specialists at the British Heart Foundation, the heart-healthy option is high in fibre, which is known to significantly lower the risk of heart disease.
According to cardiologists at the charity, choosing a specific type of fruit around mid-morning can benefit those with heart problems. A statement on the website reads: “Swap your 11am biscuit for a piece of fruit, which will help you towards your 5-a-day. It’s also low in fat and is a great source of fibre.”
Lowering high cholesterol and high blood pressure is really important to help stop or greatly reduce the chances of serious heart problems, like heart attacks and strokes. When these issues occur together, they can form plaque in the arteries, blocking blood flow and harming the body. By reducing both cholesterol and blood pressure, you can lower your risk of heart disease by as much as 80%.
Why are bananas good for high cholesterol?
Bananas are great for keeping cholesterol levels in check. They are really good for your heart because they have a lot of soluble fibre (like pectin) and potassium, which can help lower LDL (the “bad” cholesterol), lower blood pressure, and get rid of cholesterol from your body.
Bananas have no cholesterol and are a healthy, fat-free snack. The soluble fibre in bananas helps to stop cholesterol from being absorbed into the bloodstream. A medium banana has about two to three grams of fibre. The high potassium in bananas helps control blood pressure, which is especially important for people with high cholesterol.
Eating a banana mid-morning is excellent for sustained energy
Adding bananas to a balanced, low-fat diet can help keep cholesterol levels healthy. Eating a banana as a mid-morning snack can help keep your blood sugar steady, give you energy, and be good for your heart. Even though bananas are healthy, they should be part of a balanced diet that includes other foods rich in fibre, fruits, vegetables, and whole grains.
Why are bananas good for high blood pressure?
Bananas are also great for high blood pressure because they have a lot of potassium, which helps to counteract sodium’s effects. This mineral helps balance sodium, relax the walls of blood vessels, and get rid of extra salt from the body, which all help to lower blood pressure and reduce the risk of strokes.
When you eat more potassium, your kidneys get rid of more sodium, which helps lower blood pressure. Potassium also helps relax the walls of your blood vessels, improving blood flow. However, if someone has kidney disease or is taking certain medications, they should talk to a doctor about how much potassium they should have.
If you have kidney problems, too much potassium can be harmful because your kidneys might not filter it out well, so it’s important to talk to your doctor. Some medications can change potassium levels, so getting medical advice is really important.
Excessive “bad” (LDL) cholesterol builds up as plaque in artery walls
Getting potassium from whole foods like bananas is usually safer and better than taking supplements because foods provide a full range of nutrients. Other foods that are high in potassium include spinach, sweet potatoes, avocados, salmon, yoghurt, and beans.
What else helps reduce high cholesterol and blood pressure?
Eating more bananas isn’t enough on its own to properly reduce your risk of heart disease. To lower your risk of heart problems, it is best to improve your diet and make healthy lifestyle choices. Boost your intake of soluble fibre, including oats, barley, fruits and vegetables.
Replace butter with olive, rapeseed, or sunflower oil. Consume nuts (almonds, walnuts) and oily fish (salmon, mackerel) rich in omega-3 fatty acids. Cutting out sodium directly reduces blood pressure, as well as avoiding processed foods and checking labels for salt content.
High blood pressure (hypertension) is a silent condition with no symptoms
Foods fortified with plant stanols/sterols, or naturally occurring in small amounts in nuts and seeds, can block cholesterol absorption. Following the DASH Diet is also highly effective for reducing blood pressure.
For lifestyle and physical activity, aim for 150 minutes of moderate-intensity aerobic activity per week (e.g., brisk walking or cycling) to lower blood pressure and improve cholesterol levels. Lose extra weight significantly to slash both blood pressure and LDL cholesterol. Quit smoking, limit alcohol consumption and manage stress.
While these lifestyle changes are effective, they should be undertaken under the guidance of a healthcare professional, especially if you are already taking medication for high blood pressure or cholesterol.