Foods that feed your heart
Circulation & cardiovascular strength. PeakPie scores the heart on 8 nutrients; Omega-3 EPA+DHA, Magnesium, Potassium, Fiber, Monounsaturated Fat, Polyphenols count most. Below: the everyday ingredients that score highest for your heart in one portion, then what each nutrient is for and what may lawfully be claimed about it.
The best everyday ingredients for your heart, by kind
FISH, MEAT AND EGGS
BEANS AND PULSES
- Pinto beans155 g · Fiber and Folate (B9)19
- Adzuki beans60 g · Fiber and Potassium16
- Black-eyed beans150 g · Folate (B9) and Fiber16
- Split peas70 g · Fiber and Potassium15
NUTS, SEEDS AND OILS
- Almonds30 g · Magnesium and Monounsaturated Fat13
- Avocado100 g · Monounsaturated Fat and Fiber12
- Flaxseed20 g · Magnesium and Fiber9
- Peanut butter30 g · Monounsaturated Fat and Magnesium8
GRAINS AND STARCHES
- Quinoa60 g · Magnesium and Omega-3 EPA+DHA13
- Yam150 g · Potassium and Fiber11
- Jacket potato250 g · Potassium and Magnesium8
- Bulgur wheat60 g · Fiber and Magnesium7
VEGETABLES
The number is the heart score one realistic portion earns on an otherwise empty day, out of 100, against PeakPie's adult daily targets. A portion is the serving the healthy kitchen standard allows where it sets one (a 30 g handful of almonds, 15 g of olive oil), else what one serving of PeakPie's own recipes typically uses, never a cup of it. The list shows the best 4 of each kind so it isn't all fish (a kind appears when its best scores at least 10), and only foods, never stocks, sauces, herbs, spices or sweeteners: a food is listed only if the heart is among the four organs it feeds most and it scores at least 6, and only if it keeps to the healthy kitchen standard: not an ingredient the standard bans (cured and processed meats, crab sticks, white bread, cream), not a food the catalogue flags as ultra-processed, within any cap the standard sets on it, and under 7 g of saturated fat, 2.5 g of salt and 5 g of added sugar a portion, with no alcohol. Ties go to the food with less salt and saturated fat. The foods are the everyday ingredients PeakPie cooks with; ready meals and the branded catalogue are left out.
What your heart is scored on
Omega-3 EPA+DHA
25% of the score · target 250mg a dayLong-chain omega-3 fats from marine foods. DHA is a building block of brain-cell membranes; together with EPA it supports heart rhythm, mood, and calming inflammation.
- AUTHORISED CLAIMEPA and DHA contribute to the normal function of the heart. The beneficial effect is obtained with a daily intake of 250 mg of EPA and DHA.
Magnesium
16% of the score · target 370mg a dayA mineral over 300 enzymes depend on — it relaxes muscles after contraction, steadies heart rhythm, and calms the nervous system.
The register authorises claims for magnesium, but none names the heart. PeakPie's weighting follows the wider evidence; it is not a health claim.
Potassium
16% of the score · target 3,000mg a dayThe electrolyte that counterbalances sodium — easing blood pressure, moving fluid in and out of cells, and firing muscles and nerves.
- AUTHORISED CLAIMPotassium contributes to the maintenance of normal blood pressure.
Fiber
14% of the score · target 32g a dayPlant carbohydrate you can't digest — but your gut microbes can. It feeds them, steadies blood sugar, and helps clear cholesterol.
See what your whole day does
PeakPie scores every meal you log against all eleven body systems, so you can see which ones today fed and which ones it left short. Free, no card, under a minute to set up.
Show me my body