Heart failure doesn’t mean the heart has stopped working, it means it’s working harder than it should. It’s one of the most common chronic (long-term) conditions in the U.S., affecting more than 6 million adults, and yet it’s often misunderstood.1
For many people, especially with the unequal burden in Black and Brown communities, the diagnosis feels like the beginning of the end.2 But here’s the truth: with the right care, the right information, and a few smart changes in what we eat, people with heart failure can live long, fulfilling lives.
Let’s start with what’s really happening inside the body.
How the Heart Works
Your heart is your body’s hardest-working muscle.3 Every second of the day, it pumps oxygen-rich blood through your arteries, sending life to your organs, tissues, and cells. When everything is working as it should, blood flows in a steady rhythm—strong, smooth, and balanced.3
But in heart failure, that rhythm starts to struggle. The heart muscle becomes weak or stiff and can’t pump blood as efficiently.3 Imagine trying to water your garden with a hose that’s kinked. The pressure builds, the flow slows, and some parts don’t get enough water. That’s what happens inside the body. Blood can back up into the lungs, causing shortness of breath, or pool in the legs and feet, causing swelling.3
People living with heart failure may notice that walking up stairs feels harder, or that their shoes fit tighter by the end of the day. They may feel tired even after a good night’s sleep. These are all signs that the heart is trying to keep up, but needs help.3
Why Black and Brown Communities Are Hit Harder
Heart failure is a condition that doesn’t affect everyone equally. Black adults are nearly twice as likely to develop heart failure as white adults, and they tend to develop it at younger ages.2 They’re also more likely to be hospitalized and to die from it.2
These disparities aren’t about genetics alone, they’re about environments, access, and opportunity.2 In many Black and Brown communities, healthy food options are limited, stress levels are higher, and medical care is often harder to access.2 Neighborhoods without full grocery stores may rely on processed foods that are higher in sodium and lower in nutrients, exactly the combination that can worsen heart failure.2
Stress from racism, financial strain, or unsafe housing can also raise blood pressure over time, forcing the heart to work harder.2 When these factors stack up, they create a perfect storm. That’s why health equity isn’t just a buzzword, it’s a lifeline.2
Ingredients for a Stronger Heart
Food won’t replace medication or medical care, but it can be a powerful partner in recovery. Here are three nutrient “powerhouses” that help protect the heart, balance fluids, and support energy, especially for those living with heart failure.4
1. Potassium – The Balancer
Potassium helps your heart beat regularly and your muscles contract smoothly. It also balances sodium—the mineral that makes your body hold onto water and raises blood pressure.4
- How it helps: Too much sodium and not enough potassium can make the body retain fluid, forcing the heart to work harder.4
- Where to find it: Bananas, sweet potatoes, spinach, white beans, avocados, and oranges.4
- Simple swaps: Instead of chips, try roasted chickpeas. Add a banana or yogurt to your morning routine.4
Tip: If you’re taking water pills (diuretics), talk to your doctor about your potassium levels as some medications can lower them.
2. Magnesium – The Muscle Helper
Think of magnesium as your heart’s rhythm coach. It helps keep your heartbeat steady and prevents irregular rhythms, or arrhythmias, that can worsen heart failure.4
- How it helps: Magnesium supports muscle contractions, including your heart, and helps control blood pressure.4
- Where to find it: Leafy greens like kale and spinach, nuts, seeds, black beans, and whole grains.4
- Simple swaps: Add a handful of almonds or pumpkin seeds for snacks. Choose brown rice or quinoa over white rice when you can.4
3. Omega-3 Fatty Acids – The Protector
Omega-3s are healthy fats that fight inflammation and help the heart pump more efficiently.4 They can even help lower triglycerides and blood pressure.4
- How it helps: Omega-3s protect the heart muscle from further damage and may help prevent future heart rhythm problems.4
- Where to find it: Salmon, tuna, sardines, walnuts, flaxseed, and chia seeds.4
- Simple swaps: Add ground flaxseed to smoothies or oatmeal. Try canned salmon instead of fried meats for a quick meal.4
Tip: If fresh fish isn’t accessible or affordable, look for canned or frozen options, which are often just as nutritious.
Access and Advocacy
For many families, eating heart-healthy isn’t about willpower, it’s about access. Fresh produce can be expensive. Neighborhoods may lack full-service grocery stores. That’s why education and advocacy matter just as much as awareness.2
Community programs that bring farmers markets, mobile food trucks, or produce prescriptions into neighborhoods can make a lasting difference. So can health providers who understand cultural food traditions and help people make small, meaningful changes, like using herbs instead of salt or preparing favorite dishes with healthier oils.2
Nourish Your Heart, Nourish Your Hope
Heart failure may sound final, but it’s not. With treatment, lifestyle changes, and the right nutrients, many people live full, vibrant lives. Potassium, magnesium, and omega-3s may not be “magic” in the fantasy sense, but for your heart, they really are.
When we combine knowledge with access, we turn small steps into powerful change. For Black and Brown communities, that means reclaiming health on our own terms, one meal, one choice, one heartbeat at a time.
References
- CDC. (2024, May 15). About Heart Failure. Retrieved from Centers for Disease Control and Prevention: https://www.cdc.gov/heart-disease/about/heart-failure.html
- Javed, Z., Maqsood, M. H., Yahya, T., Amin, Z., Acquah, I.,Valero-Elizondo, J., Nasir, K. (2022). Race, Racism, and Cardiovascular Health: Applying a Social Determinants of Health Framework to Racial/Ethnic Disparities in Cardiovascular Disease. Circulation: Cardiovascular Quality and Outcomes. doi:https://doi.org/10.1161/CIRCOUTCOMES.121.007917
- AHA. (2025, May 20). What is Heart Failure? Retrieved from American Heart Association: https://www.heart.org/en/health-topics/heart-failure/what-is-heart-failure
- Tu, Z., Yang, J., & Fan, C. (n.d.). The role of different nutrients in the prevention and treatment of cardiovascular diseases. Frontiers in Immunology, 2024. doi:https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2024.1393378/full
