Nearly half of American adults have high blood pressure, and most don’t know it. The condition rarely causes symptoms, but over time it damages blood vessels, strains the heart and raises the risk of stroke and kidney disease. Doctors have long pointed to salt as the main dietary culprit. Increasingly, though, researchers are focused on the other side of the equation: potassium, and the fruits that deliver it.

The science centers on a simple ratio. Sodium and potassium are electrolytes that regulate how the kidneys manage fluid and how blood vessels contract and relax. Too much sodium, or too little potassium, throws that balance off and pushes blood pressure up. New research suggests correcting the ratio by adding potassium-rich fruit may matter as much as cutting salt.

A 2025 study in the American Journal of Physiology-Renal Physiology built computer models simulating how the kidneys, hormones and cardiovascular system respond to different levels of sodium and potassium intake in men and women. The researchers found that boosting potassium significantly lowered blood pressure in both sexes. Anita Layton of the University of Waterloo, one of the study’s authors, said the findings point to a shift in how patients might be counseled. “Our research suggests that adding more potassium-rich foods to your diet such as bananas or broccoli might have a greater positive impact on your blood pressure than just cutting sodium,” Layton said.

Here are seven fruits nutrition experts and recent studies say can help.

Bananas. The fruit most associated with potassium remains a go-to recommendation. A single medium banana provides roughly 400 to 450 milligrams of potassium, along with fiber and a small amount of magnesium. Cardiologist David Sabgir said the mineral works directly against sodium’s effects on the circulatory system. “Bananas are a good source of potassium, which has been shown to help manage hypertension and is recognized for its ability to reduce the effects of sodium in the body and to alleviate tension in the walls of the blood vessels,” Sabgir said. Doctors caution that bananas aren’t a substitute for prescribed medication, and people with kidney disease should talk to a physician before significantly increasing potassium intake, since excess levels can be dangerous.

Avocados. Avocados combine potassium, magnesium, fiber and mostly unsaturated fat — a nutritional profile that fits well into heart-healthy eating patterns. One avocado contains roughly 690 milligrams of potassium and 9 grams of fiber. A 2023 study found women who ate five or more servings of avocado per week had a notably lower rate of hypertension than those who ate less. Registered dietitian Jessica Brantley-Lopez said the fruit’s benefit comes from more than one nutrient working together, since fiber and unsaturated fats have both been linked to cardiovascular health. Swapping avocado for saturated-fat-heavy toppings, like creamy sauces or processed meats, is one way dietitians suggest working it into meals.

Berries. Blueberries, raspberries, blackberries and strawberries all contain anthocyanins, plant pigments researchers believe help blood vessels relax and function more efficiently. Registered dietitian Erin Palinski-Wade said the effect shows up in clinical studies of people already at risk for hypertension. “Studies show that adults at risk for hypertension who regularly eat berries see about a two- to three-point reduction in blood pressure,” she said. Sabgir pointed to the same class of compounds, noting research has tied higher intake of anthocyanins to a reduced risk of heart disease.

Kiwi. Two medium kiwis can supply several hundred milligrams of potassium along with vitamin C, fiber and antioxidant compounds. Some studies have linked regular kiwi consumption to modest improvements in blood pressure and blood vessel function, though researchers caution the evidence base remains limited and it’s premature to describe the fruit as a treatment on its own.

Pomegranate. Pomegranate delivers potassium, fiber and polyphenols that scientists are studying for their effects on blood vessels and oxidative stress. A meta-analysis of 22 randomized trials published in 2024 found a statistically significant drop in blood pressure readings among people who consumed pomegranate products, whether as fruit or juice, though the studies varied in dosage and length. Pomegranate juice alone provides more than 500 milligrams of potassium per cup.

Citrus fruits. Oranges and grapefruit have drawn particular attention from researchers studying dietary patterns rather than single nutrients. A 2021 review of a decade of research found that eating roughly 530 to 600 grams of fruit daily — about the equivalent of four oranges — was associated with better blood pressure management, and citrus fruits specifically were linked to lower blood pressure. Drinking orange or grapefruit juice may offer similar benefits, but grapefruit can interact with common blood pressure medications, so doctors recommend checking with a physician before adding it regularly.

Mango. Mango is a newer addition to the list. One mango provides about 564 milligrams of potassium, 5 grams of fiber and 34 milligrams of magnesium. A small 2022 study found that participants who ate about 1.5 cups of mango daily for eight weeks saw their systolic blood pressure drop by roughly 3.5%. Researchers note the study was small and say larger trials are needed to confirm the effect.

Doctors emphasize that no single fruit works like a medication, and the benefits shown in these studies come from consistent, long-term eating patterns rather than occasional servings. The World Health Organization recommends increasing dietary potassium as one strategy for lowering blood pressure in adults, alongside reducing sodium, maintaining a healthy weight and staying physically active. Whole foods — fruits, vegetables, legumes and nuts — remain the preferred source of potassium over supplements, which can pose risks for people with kidney problems or those on certain heart medications.

For most adults, working more of these fruits into daily meals is a low-risk change with research increasingly on its side. Still, health officials stress that anyone diagnosed with hypertension should treat diet as a complement to medical care, not a replacement for it, and should consult a doctor before making major changes to their potassium intake.

Coca-Cola shares surged 6.9% to $89.89 on Tuesday, touching a 52-week high of $90.01 after the beverage giant raised its full-year forecasts and beat second-quarter estimates, supported by resilient US demand and a FIFA World Cup sales boost, according to a Reuters report.

Coca-Cola lifted its 2026 organic revenue growth forecast to about 5% from 4%–5% and raised its comparable earnings-per-share growth outlook to 9%–10% from 8%–9%.

The second-quarter net revenue rose 7% to $13.37 billion, ahead of analysts’ estimate of $13.16 billion, while organic revenue grew 6% according to LSEG data. Growth was supported by strong demand for zero-sugar drinks, price increases and smaller, more affordable pack sizes aimed at cost-conscious shoppers. Ready-to-drink teas and fairlife products also lifted sales.

Coca-Cola’s FIFA World Cup boost

Coca-Cola, FIFA’s long-standing official beverage sponsor, said its World Cup 2026 campaign contributed to volume growth of 5% for Trademark Coca-Cola and 8% for Powerade during the quarter ended July 3.

Hydration breaks, which divided matches into four segments, created additional advertising opportunities for sponsors and broadcasters such as Fox. They also helped boost Powerade sales, even as some fans complained that the stoppages disrupted the flow of play.
“We were not unhappy with them in the World Cup,” Chief Financial Officer John Murphy told Reuters, adding that it remained unclear whether the breaks would become a permanent feature of the sport.

The performance came despite a broader pullback in discretionary spending, particularly among lower-income US consumers. Demand for Coca-Cola’s zero-sugar sodas remained resilient, while smaller pack sizes helped keep products affordable for budget-conscious buyers.

On costs, Coca-Cola said in April that it was working with bottling partners to limit the impact of the conflict involving Iran after locking in lower prices for some inputs before the disruption began. With the conflict continuing, several companies, including PepsiCo, have warned of higher input-cost inflation during the second half. Murphy said Coca-Cola would provide more details about its 2027 cost outlook in October.

Coca-Cola shares have gained about 20% this year, outperforming PepsiCo, which has also been hurt by weak US snack demand in recent quarters.

The DfT figures were based on passenger counts taken on Tuesdays, Wednesdays and Thursdays between September and December 2025, and represent travel on a typical autumn weekday.

Overcrowding fell slightly overall compared with autumn 2024, with an average of 16,800 (1%) passengers a day travelling in excess of capacity.

The DfT said seating capacity has grown 4% in the past year.

A spokesperson said: “The vast majority of passengers – 98.9% – typically travel on services that are not overcrowded.

“Where there are pinch points during peak hours, work is under way to improve capacity. GTR has added carriages to its busiest commuter services, while South Western Railway has boosted capacity by nearly 30% in the last year with new trains.

“Bringing track and train together under Great British Railways will support further improvements, helping create a joined-up service that puts passengers first.”

A quarter of passengers travelling in and out of London at peak times had to stand. But in other cities, only 5% of passengers could not get a seat.

A Thameslink spokesperson said its trains were designed to have ample standing room on board its busiest commuter routes.

“We are always monitoring how busy our services are and continually make changes to provide more space.

“In the last few years alone, we’ve lengthened trains on some of our busiest Bedford to London services and introduced an additional peak-time service to provide more choice and extra space.”

Yate-based Charles Saunders will also become part of the Country Range Group following the deal

A West Country chilled and frozen food wholesale business has been acquired by a larger North East group for an undisclosed sum. Charles Saunders – one of the biggest family-owned food service companies in the South West of England – will become part of North Shield’s Kitwave following the deal.

Under the terms of the agreement, Charles Saunders will join Kitwave’s food service division alongside Creed Foodservice, Total Foodservice, WestCountry Food Holdings and Fife Creamery.

It is understood there will be no changes to the company’s Yate-based depot, operations, sales or head office teams, and the existing leadership team will remain in place, with Darren Gaulton as executive director and Kim Carwardine as managing director.

The business will continue to trade under the Charles Saunders brand. As part of the acquisition, the South West company will also become a member of the Country Range Group.

“Charles Saunders has built a strong reputation over many years by putting customers first, investing in our people and delivering the high levels of service we’re known for,” said Mr Gaulton.

“The business has enjoyed significant growth over recent years while remaining true to the values that have made Charles Saunders what it is today. Becoming part of Kitwave represents the next stage in that journey.

“Our priority has always been to ensure the business is well placed for long-term sustainable growth. This partnership gives us an excellent platform to continue to build, invest further in our people and continue delivering the exceptional service our customers expect.”

Ben Maxted, chief executive of Kitwave, said Charles Saunders’ “customer-focused approach and strong family values” made it an “excellent fit” for the group.

“Charles Saunders is a highly respected foodservice business with an outstanding reputation across the South West, a loyal customer base and an experienced management team,” he said.

“The acquisition further strengthens our food service division and supports our long-term growth strategy. We’re delighted to welcome the Charles Saunders team to Kitwave and look forward to supporting the business as it continues to build on its success.”

Kitwave started from a single site in 1987 serving independent retailers and caterers. In January, it agreed to a £251m takeover bid from a US private equity business.