21 Heart-Healthy Fruits in the Philippines: Fruits for High Blood Pressure, Potassium and Where to Buy

We Filipinos love our food. Our dining tables are always full of delicious dishes like crispy lechon, savory adobo, rich sisig, and salty instant noodles for a quick snack. While these foods taste amazing, many of them are packed with too much oil, salt, and bad fats. Over time, eating too much of them can push up blood pressure and cholesterol.

Heart disease is one of the leading health concerns in the Philippines. The good news is that eating well does not have to mean buying expensive vitamins or rare health foods: many of the most useful fruits are sold at your local palengke (wet market).

This guide looks at 21 fruits Filipinos can easily buy: which ones are rich in potassium and fiber, what the research says about blood pressure and cholesterol, which ones to be careful with, and where to buy them on FarmyHub.

⚠️ Important: fruit is not medicine. It supports a heart-healthy diet, but it does not replace the treatment your doctor prescribes. If you have high blood pressure, heart disease, kidney disease or diabetes, ask your doctor before making big changes to your diet.

How Fruit Helps a Healthy Heart

Most fruits are low in sodium and fat and give you potassium, fiber and water. According to the American Heart Association, eating potassium-rich foods can help manage high blood pressure: potassium helps your body lose extra sodium through urine, and it eases tension in the blood vessel walls.

That is why fruit is a big part of the DASH eating plan (Dietary Approaches to Stop Hypertension) from the U.S. National Heart, Lung, and Blood Institute, which recommends 4 to 5 servings of fruit a day together with vegetables, whole grains and less salt. The World Health Organization recommends at least 400 g of fruits and vegetables a day for everyone over 10 years old.

21 Fruits Good for the Heart at a Glance

Potassium and fiber per 100 g of fruit come from USDA FoodData Central. A dash means USDA has no figure for that fruit. Tap a fruit to jump to its section.

Is Banana (Saging) Good for High Blood Pressure?

Short answer: yes, for most people. Bananas are one of the cheapest and easiest ways to add potassium to your day.

• 100 g of banana has 358 mg of potassium and 2.6 g of fiber (USDA).

• The American Heart Association counts a medium banana at about 451 mg of potassium.

• Potassium helps your body get rid of extra sodium, which is why potassium-rich foods are part of managing high blood pressure (AHA).

How to eat it: one saging as merienda instead of chips or sweet bread. Boiled saba is a better choice than banana cue or turon, which are fried and coated in sugar.

Which banana should you buy? Our lakatan, latundan and saba banana guide compares the three and lists sellers.

⚠️ Good to know: if you have kidney disease or take medicine that raises potassium, ask your doctor how many bananas are right for you.

Where to buy: this FarmyHub listing

📍 Location: Agdao Public Market, Agdao, Davao City, 8000 Davao del Sur, Philippines

📦 Packaging: 0.200 kg per unit

💰 Price: ₱80 per kg

📦 Package cost: ₱16 per unit

Is Avocado (Abokado) Good for High Blood Pressure?

Short answer: yes, in normal portions. Of all 21 fruits in this guide, avocado has the most potassium and the most fiber.

• 100 g of avocado has 485 mg of potassium and 6.7 g of fiber (USDA).

• It has 14.7 g of fat per 100 g, but about four fifths of it is unsaturated fat (USDA).

• Its soluble fiber can help lower LDL (“bad”) cholesterol as part of a healthy diet (MedlinePlus).

How to eat it: plain, in a salad or in a shake with little or no sugar. Avocado with condensed milk and sugar is a dessert, not a heart-healthy snack.

⚠️ Good to know: avocado is high in calories (160 kcal per 100 g). Half an avocado is a normal serving.

Where to buy: this FarmyHub listing

📍 Location: Agdao Public Market, Agdao, Davao City, 8000 Davao del Sur, Philippines

📦 Packaging: 0.200 kg per unit

💰 Price: ₱250 per kg

📦 Package cost: ₱50 per unit

Is Apple (Mansanas) Good for High Blood Pressure?

Short answer: apples are good for your heart because of their fiber, not their potassium.

• 100 g of apple with the skin has 2.4 g of fiber and 107 mg of potassium (USDA).

• Apples contain pectin, a type of soluble fiber. Soluble fiber can help lower LDL cholesterol (MedlinePlus).

How to eat it: whole, with the skin, where much of the fiber is. Wash it well first.

⚠️ Good to know: apple juice has almost no fiber. A whole apple is the better choice.

Where to buy: this FarmyHub listing

📍 Location: Agdao Public Market, Agdao, Davao City, 8000 Davao del Sur, Philippines

📦 Packaging: 0.500 kg per unit

💰 Price: ₱185 per kg

📦 Package cost: ₱92.50 per unit

Is Watermelon (Pakwan) Good for High Blood Pressure?

Short answer: it fits well in a heart-healthy diet, mostly as a light, refreshing replacement for sweet drinks and desserts.

• Watermelon is about 91% water and has only 30 kcal per 100 g (USDA).

• It has 112 mg of potassium and 6.2 g of sugar per 100 g (USDA), so it is not one of the high-potassium fruits.

• Watermelon contains citrulline and lycopene, which researchers are studying for blood vessel health. The evidence in people is still limited.

How to eat it: a few slices on a hot day instead of soft drinks or iced tea.

⚠️ Good to know: if you have diabetes, eat a slice or two, not half a melon at once.

Where to buy: this FarmyHub listing

📍 Location: Agdao Public Market, Agdao, Davao City, 8000 Davao del Sur, Philippines

📦 Packaging: 0.200 kg per unit

💰 Price: ₱70 per kg

📦 Package cost: ₱14 per unit

Is Tomato (Kamatis) Good for High Blood Pressure?

Short answer: yes. Tomato is a fruit, and it helps in two ways: potassium, and flavor that lets you cook with less salt.

• 100 g of tomato has 237 mg of potassium and only 2.6 g of sugar (USDA).

• Fresh kamatis in your ulam, sawsawan or salad adds taste, so you need less salt, patis or bagoong.

• The DASH eating plan recommends no more than 2,300 mg of sodium a day, and 1,500 mg for an even lower blood pressure (NHLBI).

How to eat it: fresh in ensalada, sinigang, ginisa and sawsawan.

⚠️ Good to know: ketchup, tomato sauce and canned tomato products can have a lot of added salt and sugar. Check the label.

Where to buy: this FarmyHub listing

📍 Location: Bagsakan, Zamboanga City, Zamboanga del Sur, Philippines

📦 Packaging: 25 kg per unit

💰 Price: ₱80 per kg

📦 Package cost: ₱2,000 per unit

Are Grapes (Ubas) Good for High Blood Pressure?

Short answer: in moderation. Grapes have some potassium, but they are also one of the sweetest fruits in this guide.

• 100 g of grapes has 191 mg of potassium, 0.9 g of fiber and 15.5 g of sugar (USDA).

• Red grapes contain resveratrol, which is studied for heart health. The amount in grapes is small, and the evidence in people is not settled.

How to eat it: a small bunch as dessert. Whole grapes are a better choice than grape juice or wine.

⚠️ Good to know: if you have diabetes, keep grapes to a small handful.

Where to buy: this FarmyHub listing

📍 Location: Santa Rosa-Laguna, Guimbal, Iloilo, Philippines

📦 Packaging: 0.500 kg per unit

💰 Price: ₱115 per kg

📦 Package cost: ₱57.50 per unit

Is It Good for High Blood Pressure? 15 More Fruits

These fruits are easy to find in Philippine markets. Figures are per 100 g of fruit (USDA FoodData Central).

Is Pineapple (Pinya) Good for High Blood Pressure?

Short answer: fresh pineapple is a healthy dessert, but it is not a high-potassium fruit. It has 109 mg of potassium and 1.4 g of fiber per 100 g, with almost no sodium or fat. Choose fresh slices over canned pineapple in syrup or sweetened pineapple juice.

Is Papaya Good for High Blood Pressure?

Short answer: yes, as an everyday fruit. Ripe papaya has 182 mg of potassium and 1.7 g of fiber per 100 g, and only 43 kcal. It is cheap and sold all year in most palengke.

Is Coconut Water (Buko Juice) Good for High Blood Pressure?

Short answer: fresh buko juice is a better drink than soft drinks or sweet juices. It has 250 mg of potassium and only 2.6 g of sugar per 100 g, so a 240 ml glass gives you about 600 mg of potassium. Packaged coconut water may have added sugar, so read the label. If you have kidney disease or take medicine that affects potassium, ask your doctor first (AHA).

Is Durian Bad for High Blood Pressure?

Short answer: not on its own. Durian is high in potassium (436 mg per 100 g), and the American Heart Association lists it among potassium-rich fruits. The catch is calories: 147 kcal per 100 g, more than the same amount of cooked rice. Eat a few pieces, not a whole fruit.

Is Pomelo (Suha) Good for High Blood Pressure?

Short answer: pomelo has 216 mg of potassium per 100 g and is low in calories, but it comes with an important warning. The U.S. FDA says pomelos might have the same effect as grapefruit juice, which can change how some medicines work, including some blood pressure medicines such as nifedipine. If you take maintenance medicine, ask your doctor or pharmacist before eating pomelo regularly.

Is Lanzones (Lansones) Good for High Blood Pressure?

Short answer: there is very little research on lanzones and blood pressure, and USDA has no standard nutrition figure for it. It is a low-fat, refreshing fruit that can count as one of your fruit servings.

Is Mango (Mangga) Good for High Blood Pressure?

Short answer: in moderation. Ripe mango has 168 mg of potassium and 1.6 g of fiber per 100 g, but also 13.7 g of sugar. One mango as dessert is fine for most people. If you have diabetes, ask your doctor how much is right for you.

Is Calamansi Good for High Blood Pressure?

Short answer: calamansi is not eaten for its potassium. Its value is in the kitchen: a squeeze on fish, pancit or sawsawan adds flavor so you can use less salt, patis and toyo, which is exactly what the DASH eating plan recommends.

Is Lemon Good for High Blood Pressure?

Short answer: lemon works like calamansi: its sour taste can replace some of the salt in your cooking. It has 138 mg of potassium per 100 g. Lemon water without sugar is a fine drink, but there is no good evidence that lemon water by itself lowers blood pressure.

Is Orange (Dalandan) Good for High Blood Pressure?

Short answer: yes. Oranges have 181 mg of potassium and 2.4 g of fiber per 100 g. The AHA lists orange juice among potassium-rich foods, but the whole fruit keeps its fiber and has less sugar than a glass of juice.

Is Guava (Bayabas) Good for High Blood Pressure?

Short answer: yes. On paper, guava is one of the best fruits in this guide: 417 mg of potassium and 5.4 g of fiber per 100 g. The AHA lists guava among potassium-rich fruits.

Is Mangosteen Good for High Blood Pressure?

Short answer: fresh mangosteen is a healthy fruit to enjoy. Be careful with mangosteen juices and supplements sold as a cure for high blood pressure: their claims are not backed by strong evidence, and they are not a replacement for your medicine.

Is Guyabano Good for High Blood Pressure?

Short answer: guyabano (soursop) has 278 mg of potassium and 3.3 g of fiber per 100 g, so the fruit fits a heart-healthy diet. Guyabano leaf tea and capsules are often promoted for blood pressure, but they are supplements, not proven treatments. Ask your doctor before trying them, especially if you take maintenance medicine.

Is Dragon Fruit Good for High Blood Pressure?

Short answer: dragon fruit is a low-calorie fruit with small edible seeds that add fiber. USDA has no standard figure for fresh dragon fruit, so we do not list numbers. Enjoy it as one of your fruit servings.

Is Jackfruit (Langka) Good for High Blood Pressure?

Short answer: ripe langka has 448 mg of potassium per 100 g, one of the highest in this guide, and the AHA lists jackfruit among potassium-rich fruits. It is also the sweetest fruit here (19.1 g of sugar per 100 g), so keep portions small, especially if you have diabetes.

Fruits High in Potassium (Prutas na Mataas sa Potassium)

The American Heart Association recommends 3,500 to 5,000 mg of potassium a day for adults, mostly from food. Here are the fruits in this guide, sorted from the most potassium to the least (USDA FoodData Central, per 100 g).

Potassium in a banana: a medium banana has about 451 mg (AHA).

Potassium in coconut water: a 240 ml glass of fresh coconut water has about 600 mg (USDA).

Fruits That Can Help Lower Cholesterol

According to MedlinePlus (U.S. National Library of Medicine), soluble fiber helps lower LDL (“bad”) cholesterol, and some fruits are a good source of it. The fruits in this guide with the most fiber per 100 g are:

• Avocado: 6.7 g

• Guava (bayabas): 5.4 g

• Durian: 3.8 g

• Guyabano: 3.3 g

• Banana (saging): 2.6 g

• Apple (mansanas) and orange (dalandan): 2.4 g each

Eat the whole fruit: juicing removes most of the fiber. Fruit helps, but it does not replace cholesterol medicine if your doctor has prescribed it.

Fruits to Be Careful With

No fresh fruit is “bad” for high blood pressure by itself. The cautions are about your kidneys, your medicines and sugar:

• Kidney disease: the American Heart Association warns that high potassium can be harmful for people with kidney disease, conditions that affect how the body handles potassium, or on certain medicines. Ask your doctor before eating a lot of avocado, langka, durian, bayabas, saging or buko juice.

• Pomelo (suha) with medicines: the U.S. FDA says pomelos might affect some medicines the way grapefruit juice does, including some blood pressure medicines.

• Juice, syrup and minatamis: fruit juice, canned fruit in syrup, minatamis na saging and sugared dried fruit add sugar without the fiber of whole fruit.

• Diabetes: keep the sweetest fruits (langka, ubas, mangga) to small portions and ask your doctor how much fruit is right for you.

• “Miracle” products: mangosteen juice, guyabano capsules and similar products are not a replacement for blood pressure medicine.

Mga Prutas na Mabuti sa Puso at sa May High Blood

Ang mga prutas na mataas sa potassium ay makakatulong sa pag-manage ng high blood, kasama ng masustansyang pagkain at mas kaunting asin (American Heart Association). Pero hindi gamot ang prutas: huwag itigil ang iyong maintenance na gamot nang hindi nagtatanong sa doktor.

• Prutas na mataas sa potassium: abokado, langka, durian, bayabas, saging, guyabano at buko juice.

• Prutas na pampababa ng cholesterol (may maraming fiber): abokado, bayabas, durian, guyabano, saging, mansanas at dalandan. Ang soluble fiber ay nakakatulong magpababa ng LDL o “bad” cholesterol.

• Mga prutas na pwede sa may sakit sa puso: halos lahat ng sariwang prutas ay pwede sa tamang dami. Mag-ingat sa suha kung umiinom ka ng gamot, sa matatamis na prutas kung may diabetes ka, at sa prutas na mataas sa potassium kung may sakit ka sa bato (kidney).

• Kalamansi at kamatis: gamitin bilang pampalasa para mabawasan ang asin, patis at toyo.

Where to Buy These Fruits

FarmyHub sellers post fresh fruit from farms and markets across the Philippines. Prices and stock change, so check each listing for the latest price and the seller’s location.

Looking for a regular fruit supplier? See our list of fresh fruit suppliers in the Philippines.

Frequently Asked Questions

What is the best fruit for the heart?

There is no single best fruit. Avocado, guava, langka, durian and banana are the highest in potassium in this guide, and avocado and guava are also high in fiber. Eating a mix of fruits every day matters more than any one fruit.

Which fruits lower blood pressure fast?

No fruit lowers blood pressure fast. Potassium-rich fruit helps over time, as part of a diet with less salt. If your blood pressure is very high, or you have chest pain, a severe headache or trouble breathing, go to the nearest hospital.

What fruits are good for high cholesterol and high blood pressure?

Fruits with both potassium and fiber: avocado, guava, banana, guyabano and oranges. Eat them whole instead of as juice.

How much fruit should I eat a day?

The DASH eating plan recommends 4 to 5 servings of fruit a day, and the World Health Organization recommends at least 400 g of fruits and vegetables a day.

Is fruit juice as good as whole fruit?

No. Juice loses most of the fiber and is easy to drink in large amounts, so you get more sugar. Whole fruit is the better choice.

What fruits are good for the heart and lungs?

The same fresh fruits that suit a heart-healthy diet. No fruit treats heart or lung disease, so follow your doctor’s advice and treatment.

What fruits are good for low blood pressure?

Low blood pressure is a different problem, and no fruit is proven to raise it. If you often feel dizzy or faint, see a doctor.

Anong prutas ang mabuti sa may high blood?

Ang mga prutas na mataas sa potassium gaya ng saging, abokado, bayabas, langka at buko juice. Kumain ng iba’t ibang prutas araw-araw, bawasan ang asin, at ituloy ang gamot na reseta ng doktor.

Sources

• American Heart Association: How potassium can help control high blood pressure

• NHLBI: DASH Eating Plan

• World Health Organization: Healthy diet

• U.S. FDA: Grapefruit juice and some drugs don’t mix

• MedlinePlus: Soluble and insoluble fiber

• USDA FoodData Central (nutrition figures)

Note: this article is general information, not medical advice. Talk to your doctor before changing your diet if you have a health condition or take medicine.

Sell Your Fruit on FarmyHub

Do you grow saging, abokado, bayabas or other fruits from this guide? You can sell them on FarmyHub, next to the other sellers of fresh fruits and vegetables.

FarmyHub connects Filipino farmers with buyers, restaurants, and market vendors across the country. There are two ways to start:

List your products yourself, for free. Create a free account in seconds with your Google or Facebook account, then post your products in a few minutes. Once approved, your listing is visible to buyers, who can message or call you directly.

Become a FarmyHub supplier. Tell us about your farm, your products, and how much you can supply. Our team will contact you to learn about your business, and when a bulk buyer is looking for what you grow or raise, we can recommend you.

Prefer using your phone? Download the free FarmyHub app to post listings and reply to buyers on the go.