The Stinky Fruit That's High In Potassium And Magnesium (And Might Reduce Blood Pressure)

Think of how your favorite fruit smells. Is it sweet? Maybe floral? If its odor is pleasant, it's certainly not the tropical fruit that's packed with potassium and magnesium but difficult for the nose to love. (Fortunately, if you can get past its stink, your taste buds are in for a surprise.) The fruit, called durian, offers a refreshing mix of sweet-bitter flavor despite its sulfurous odor. (Basically, it's not all bad, although it does look unusual with its sturdy, spiky rind.)

Durian has all the makings of a nutritional goldmine from a cardioprotective standpoint. A single cup of durian provides 1,060 milligrams of potassium, 72.9 milligrams of magnesium, and 9.23 grams of fiber. Each of those nutrients has earned a reputation for reducing blood pressure in some way, making durian worth the effort to find since it can be difficult to source in the United States.

For instance, consider the positive effect that potassium can have on your blood flow. When your sodium starts to get too high, potassium works to remove the excess as a way to prevent an imbalance of electrolytes in your body. That's to be desired, because too much sodium has been connected to high blood pressure. Consequently, when you consume foods with potassium, like durian, you may have an easier time maintaining a healthier blood pressure.

Magnesium can affect blood pressure readings. As a 2017 review in the American Journal of Clinical Nutrition found, individuals with noncommunicable and insulin-related conditions who took extra magnesium (between 365 and 450 milligrams) daily experienced drops in their blood pressure readings. Though the exact mechanism for the result wasn't clear, the reviewers surmised it might be due to the way magnesium eases the resistance of blood vessels through a variety of means.

The fiber in durian can be good for your blood pressure, too. According to a 2024 review in Hypertension, it's possible to lower systolic and diastolic blood pressure readings by 2.8 and 2.1 millimeters of mercury (mmHg), respectively, by eating an extra five grams of fiber each day. And a cup of durian will give you nearly double that amount. Still, you might wonder if all this talk about potassium, magnesium, and fiber is just theoretical — but the research is where things get a bit sticky.

Although durian has all the earmarks of a type of fruit that can bring down blood pressure, it hasn't always performed in clinical settings. For example, a 2016 study in the International Journal of Food Properties looked at the blood pressure effects of high-dose and low-dose durian consumption. Low doses of durian didn't appear to budge blood pressure, while high doses brought up blood pressure readings.

In a 2018 study in Sains Malaysiana, hypertensive rats who were given a low dose of durian flesh experienced a very slight dip in blood pressure. But the rats administered higher doses showed elevated blood pressure. Ultimately, low doses of durian were deemed safe for hypertensive rats.

Finally, a 2020 paper in the Indonesian Journal of Global Health Research explored the functional and protective benefits of durian. Based on the findings from 18 studies, durian appeared to have no effect on blood pressure in people with normal blood pressure (here's what a normal blood pressure level looks like) but could elevate blood pressure in those with existing hypertension.

Confusing? Complicated? Yes, but you don't have to give up on durian; it's still inherently nutritious. You just might not be able to rely on it to bring down your blood pressure. Rather, treat durian as a possible addition to your heart-healthy diet, as well as a new experience for your senses.