Sunday, July 16, 2017

Fruits for the heart

strawberry, orange, almond, cashew, banana, heart, health

This is not an expert publication on fruits that would revive a dying heart instantly. I’ll simply comment on some fruits which are known to be heart friendly...,encouraging the heart to beat longer and stronger. The quality of life rests on it.
Indeed, I doff my hat for this remarkable pumping organ. It never tires in the business of squeezing fortified blood, laden with oxygen from the lungs, to every nook and cranny of the body (at least within one’s lifespan). It spares some blood for itself via the coronary arteries (after all, it is composed of tissues). The heart beats approximately 115,200 times and pumps about 2000 gallons of blood round the body each day. Pick up your calculator and scale up those figures per lifetime…mind-blowing!

Are our hearts properly taken care of? That’s a billion dollar question. The prevalence of cardiovascular problems (e.g. heart attacks) is staggering, claiming millions of lives and gulping billions of dollars. In our adrenaline drunk society, people are heaping tones of stress, pressure and crap (I mean fat) on the poor organ that is not even larger than your clenched fist…Hmm!

We can do a lot to reduce this ugly trend. Eating healthy is a way to achieve that. Give these fruits a try: Almond nuts, Cashew nuts, Oranges, Strawberries, and Bananas. They will do your heart a lot of good….  
Almond nuts
  • The nuts are rich in nutrients like fiber and sterols that lower LDL, alias bad cholesterol. Bad cholesterol is involved in creating plaques in the coronary arteries that can cause chest pain and heart attacks. 
  • It contains vitamin E, an antioxidant that arrests plaque development (plaque development narrows the arteries). 
  • Its unsaturated fat (good fat) busts the bad cholesterol and repels inflammation, which promotes hardening and scarring of the coronary arteries… 
  • The nuts are also rich in omega-3 fatty acids that help in preventing bizarre heart rates that can lead to heart attacks.
  • Almond nuts are also a source of L- arginine, which widens the artery making them more flexible and less prone to blood clots that can block blood flow. In essence, it lowers the resistance to blood flow...
Cashew nuts

  • Cashew nuts, like almond nuts, are rich in heart friendly unsaturated fats. 
  • Their high antioxidant content neutralizes those nasty free radicals and explains their cardio-protective benefits. 
  • They contain the trace element copper which prevents rupturing of blood vessels, lowers LDL (bad cholesterol) and increases HDL (good cholesterol) levels. It also stabilizes irregular heartbeat, and empowers certain enzymes to arrest those nasty free radicals.


  • Oranges contain vitamin C, fiber, potassium and choline, which improve overall cardiac function. 
  • Potassium is vital for stabilizing the electrical activity of the heart, which keeps heart beating synchronously. Potassium also helps to lower blood pressure, protecting against heart attack. Lack of potassium can lead to irregular heartbeat
  • They are high in folate, which helps in lowering homocysteine levels, a risk factor for heart problems.

It sounds too good to be true, that bananas are naturally free of fat, cholesterol and sodium. This would seem as though bananas were made for the heart. Basically, they contain:
  • Vitamins A, B2, B6, folate, niacin and C: serve as antioxidant and help in cardiac metabolism.
  • Fiber: traps bad cholesterol
  • Protein: crucial for healthy growth and development of cardiac cells),
  • Iron and manganese: blood builder/ oxygen transporter; supports functions of cardiac enzymes.
  • Magnesium and potassium: helps cardiac muscles to contract and nerve cells to respond...;  keeps the heart beating regularly, and can reduce the effect of sodium on blood pressure. 
 In summary, the above nutrients support the structure and functions of the heart. They keep disease processes at bay. 


Like most heart friendly fruits, they are packed with vitamin C and folate.
A notable feature of the berry family which includes blackberries (not the phones) is the rich flavonoid content. Flavonoids (antioxidants mostly derived from plants) reduce arterial narrowing and decrease the buildup of fatty deposits on the walls of the coronary arteries. This protects the heart from bad stuff…

It is important to note the following:
  • It is best to consume these fruits whole, clean, and fresh. Don’t ask me why. Just do it!  
  • Side effects are more likely to manifest if these fruits are consumed irresponsibly. 
  • Don't eat nuts if you are allergic to them.  

Consuming the wrong stuff (like bad cholesterol, alcohol and cigarettes) on the long run, and not managing stress as you should, can lead to progressive obstruction and stiffening of the coronary blood vessels. Coupled with declining efficiency of the pumping heart, it becomes harder for key organs to have their fair supply of oxygen. The beginning of the end draws near (that’s not good at all), and this chain of events seem likely:
  • The lungs become engorged with stagnant blood and fluid which eventually leaks into the tissues (everywhere seems puffed up and a frothy cough may result).
  •  It becomes hard to breathe; restlessness and fatigue sets in.
  • A wave of crushing pain grips the chest; the victim becomes drenched in a pool of sweat. 
  • Death creeps in, as consciousness falters….

Of course, it’s not my wish for this to be your lot. It is agonizing and painful, and it happens to many people…
You can cut the risk of heart failure/ heart attack by eating healthy. Consuming the right fruits is a good way to go.

Take care of your heart so that your heart can take care of you. 

Thank you for reading my post! 

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