10 best foods for your heart include bananas, broccoli, garden peas, grape, walnut, peach, macadamia, chia seeds, flax seeds, asparagus, and custard apple (cherimoya).
The importance of a healthy heart cannot be over-emphasized. The heart performs its function without stopping from before birth until death as long as it is maintained in good health. Eating a healthy diet as well as exercising is important.
A diet for a healthy heart is based on fruits, vegetables, legumes, whole grains, and oil-bearing nuts. Of these foods, fruits and vegetables are most important because of their antioxidant effect which prevents the death of cells in the heart tissue. These foods also reduce the risk of the narrowing of blood vessels (arteriosclerosis).
Heart problems are usually experienced by the elderly, but are increasingly being seen in younger people. Many of these conditions develop over one’s lifetime and therefore deliberate effort must be made to live a healthy lifestyle.
Common Conditions Affecting the Heart
- Heart attack (myocardial infarction): This is a result of complete blockage of a coronary artery. This irreversibly damages the heart muscles.
- Heart failure (cardiac failure): This disease occurs when the heart is unable to pump the required volume of blood.
- Angina pectoris: Usually temporary narrowing of the coronary artery which supplies blood to the heart.
- Arrhythmia: This is a change in the heartbeat rhythm which can lead to heart failure or even cardiac arrest.
Read our related article on preventing a heart attack.
Foods for a Healthy Heart
Banana
The banana is an ideal food for the heart due to its high potassium content. It is the second most consumed fruit in the world. It is one of the most nutritional and medicinal fruits known to man.
Bananas are very rich in potassium and low in sodium. The combination of these minerals prevents heart conditions such as arrhythmia, and circulatory system disorders such as high blood pressure and stroke. Bananas also contain high levels of magnesium and iron which prevents heart attack and slows the progress of arteriosclerosis (narrowing of the arteries).
Bananas also have a significant amount of B group vitamins which produce energy within the heart muscle. This fruit has a very high vitamin B6 content. Other vitamins such as B1, B2, and E, as well as folates, are found in high amounts.
Significant amounts of soluble and insoluble vegetable fiber are also found in bananas. This component lowers the cholesterol level.
Other Health Conditions
- Diarrhea: Together with apples or on their own, bananas may be used to relieve diarrhea in both children and adults.
- Diabetes: the sugars contained in bananas are absorbed slowly and do not produce a sharp rise in blood sugar level.
- Kidney disorders: bananas are an ideal fruit for edema (retention of watery fluid in body tissues) caused by kidney failure
- Celiac disease: Bananas are ideal for this disease which is characterized by poor absorption of food by the intestines accompanied by diarrhea and undernourishment.
- Uric arthritis and gout: Bananas alkalize the blood which helps neutralize and eliminate the excess uric acid that causes arthritis and gout.
- Nervous system: Bananas contain small amounts of serotonin which act to block pain in the spinal cord as well as sedation in the nerves. They may calm symptoms of anxiety and depression.
Most banana varieties may be eaten raw although others such as plantain are cooked.
Peas
Peas are rich in vitamins B1, B2, B6, niacin, and folates. These B-group vitamins are necessary for the proper functioning of the heart.
There are also significant amounts of iron, zinc, magnesium, vitamin E, and pro-vitamin A. All these promote a healthy heart and help prevent heart failure, coronary heart disease, heart valve lesions, and degeneration of the heart muscle.
Raw peas have a high-water content as well as moderate amounts of carbohydrates and proteins.
Apart from being useful in preventing and treating heart disease, peas are also useful for;
- Nervous system disorders: Due to their high vitamin B content peas promote a healthy nervous system and prevent conditions such as depression, insomnia, irritability, and neurasthenia. Read our related article on anxiety.
- Pregnancy and lactation: Peas are rich in folates which promote the development of a healthy nervous system in the fetus.
- Diabetes: Glucose from the starch in peas is absorbed slowly so does not cause a sugar level spike.
Preparation and use of Peas
- Raw: When very fresh they can be eaten raw
- Frozen: may be eaten after they have thawed and briefly heated.
- Cooked: ideally steamed or boiled briefly for no longer than 5 to 10 minutes.
- Dried: these have very low levels of nutrients. They may be cooked for a few minutes.
- Canned: eaten as they are.
Walnut
Walnuts are a highly concentrated food containing high levels of essential fatty acids, vitamins, minerals, and trace elements such as zinc, copper, and manganese. All these are critical for a healthy heart.
Walnuts are rich in fatty acids which provide the heart with energy. The two most important are linoleic acid and linolenic acid. linoleic acid also lowers cholesterol levels. Linolenic acid on the other is an Omega-3 series acid similar to that found in fish. It reduces cholesterol and triglyceride levels and prevents the formation of blood clots. This reduction of cholesterol in the blood means there is a lower risk of developing arteriosclerosis which is the narrowing of blood vessels caused by the accumulation of cholesterol on the artery walls. Arteriosclerosis reduces blood flow and makes the heart work harder.
Walnuts are also a good source of vitamins B1, B2, B3, and B6. Vitamin B1 is necessary for the proper functioning of the heart muscle. Vitamin B6 is involved in the production of red blood cells and also in proper brain function.
The high mineral content in walnuts makes them ideal for promoting the general health of the heart. These include potassium, phosphorus, iron, magnesium, and calcium. These nuts have low levels of sodium.
Walnuts should be included regularly in the diets of those with conditions affecting the heart including heart failure and angina as well as those at risk of heart attack or recovering from a heart attack.
Other Therapeutic Applications of Walnuts
- Disorders of the nervous system: Walnuts are highly recommended for conditions such as irritability, depression, stress, or nervous exhaustion. They are rich in essential fatty acids, lecithin, phosphorus, and vitamin B6. They improve mental performance and restore tone and balance to the nervous system. These nuts should be part of the diet of students. Read our related articles on anxiety and depression
- Sexual disorders and sterility: Consumption of walnut has a positive effect on sexual performance. It increases a man’s potency and increases a woman’s sexual response.
- Diabetes: Walnuts have low levels of carbohydrates and sugars so are well tolerated by diabetics.
- Strong immune system: High zinc levels in walnuts help to strengthen the immune system. These nuts have higher levels of zinc than meat and fish. Zinc deficiency leads to the weakening of the immune system and slow healing of wounds.
- Anemia: Copper found in walnuts helps the absorption of iron in the intestine and helps prevent anemia.
- Sterility: Walnuts contain significant levels of manganese which is necessary for reproductive functions. Manganese deficiency produces sterility in both women and men.
- Obesity: Walnuts are relatively low in calories and should replace foods rich in calories such as margarine, butter, and sausages.
Preparation and Use of Walnuts
- Raw and whole: They should be chewed very well
- Ground: Nuts may be ground into powder and added to food
- Cooked: walnuts may be added to a variety of cooked dishes
- Oil: Walnut oil is nutritious and has a good flavor, but goes rancid easily
References
- Bananas | The Nutrition Source
- Health Benefits of Green Banana Consumption: A Systematic Review
- Cardiovascular Health Benefits of Specific Vegetable Types: A Narrative Review
- Review of the health benefits of peas (Pisum sativum L.)
- New research further links eating walnuts with lowered risk of heart disease
- Walnuts Decrease Risk of Cardiovascular Disease: A Summary of Efficacy and Biologic Mechanisms
- Nuts for the Heart | The Nutrition Source
- Broccoli and brussels sprouts may promote heart health
- Grapes and Cardiovascular Disease - PMC – NCBI
- Health Benefits of Peaches: A Delicious Summer Fruit
- Chia seeds (Salvia hispanica): health promoting properties and therapeutic applications – a review
- Effect of Whole Flax Seed and Flax Seed Oil in CVD Patient
- Effects of Vegetables on Cardiovascular Diseases and Related Mechanisms
- Custard Apple(Cherimoya) and Health
