More people die of heart disease than any other cause, the Centers for Disease Control and Prevention reports. It adds that more than a quarter of all deaths are directly attributable to heart disease. Achieving and maintaining a healthy body weight, eating a healthy diet and staying physically active can reduce your risk of heart disease. Bananas are a popular fruit that have a number of potential heart-healthy benefits.
Consumption
Bananas are one of the most consumed fruits in the world. Consumption of fresh fruit, including bananas, is associated with a reduction in heart disease risk, reports Kaumudi J. Joshipura of the Harvard School of Public Health. In a study published in the June 2001 issue of the "Annals of Internal Medicine," Joshipura found that each single serving of fresh fruit consumed per day slashed heart disease risk by 4 percent. In addition to bananas, heart healthy produce choices include blueberries and broccoli. Top your whole-grain breakfast cereal with sliced bananas, or add them to low-fat yogurt for a healthy snack.
Fiber
A diet rich in dietary fiber can combat heart disease by reducing levels of total and "bad" LDL cholesterol. Bananas are an excellent source of dietary fiber. A medium banana contains 3 g of dietary fiber, which will contribute to the 20 g of daily fiber recommended for women and the 30 g recommended for men.
Potassium
Bananas are a well known source of dietary potassium. A diet low in sodium and rich in potassium can combat high blood pressure -- an important heart disease risk factor. Eating one large banana gives you nearly 15 percent of your potassium needs, if you are on a 2000-calorie-per-day diet.
Vitamins
The vitamins C and B-6 in bananas may reduce your risk of heart disease, according to MayoClinic.com. These vitamins promote healthy heart cells and protect the heart from damage and plaque formation. They add, however, the evidence linking vitamin intake and heart health is not yet fully established.
References
- Centers for Disease Control: Heart Disease Facts
- "Annals of Internal Medicine": The Effect of Fruit and Vegetable Intake on Risk for Coronary Heart Disease
- Harvard School of Public Health: Fiber: Start Roughing It!
- University of Maryland Medical Center: Potassium
- MayoClinic.com: Can Taking Vitamins Help Prevent Heart Disease or a Heart Attack?
- Peer Trainer: Bananas
