You may already be familiar with the gut-brain connection—the complicated two-way relationship between your gut and your mind. But did you know that there’s also a gut-heart connection? This pairing appears to be a one-way street: That is, the gut affects the heart, but the heart does not appear to have an impact on the gut. But because heart health is so important, it’s worth exploring how it is affected by the gut. Read on for what you need to know, plus the best healthy foods for heart health.
The gut microbiome
The gut microbiome is an ecosystem made up of a hundred trillion bacteria from hundreds of different species that live in your gastrointestinal tract. Some of these bacteria are good for you, others not so much. But when the makeup of bacteria in your individual gut microbiome becomes unbalanced, it can take a toll on your entire body, including your heart. Experts believe that this is due to the byproducts produced as the bacteria break down foods.
Heart-related conditions affected by the gut microbiome
The gut microbiome can play a role in a surprising number of heart-related conditions, including:
- Heart attack
- Heart disease
- Heart failure
- High blood pressure
- Low good cholesterol
- Stroke
Protecting your gut microbiome – and your heart
Caring for your gut can help to reduce your risk for heart issues. Follow these easy steps:
- Incorporate more fiber. Aim for 14 grams of fiber per 1,000 calories in your daily diet. That’s about 28 grams per day for an average adult.
- Wash your hands. As we all learned during the COVID-19 pandemic, washing your hands for 20 seconds can protect against all sorts of bacteria and viruses.
- Be cautious about antibiotics. These powerful drugs are absolutely essential to knock out various bacterial illnesses. But they don’t work against viruses, and taking them can disrupt your gut microbiome. When you do take antibiotics, ask your doctor about a probiotic to rebalance your gut.
Healthy foods for heart health
Here are just some ingredients to keep in your pantry for maximum heart health benefits:
- Avocados
- Nuts and/or nut and seed butters
- Dark, leafy greens
- Fish such as salmon or tuna
- Whole grains
Other common risk factors for heart disease
Of course, gut health alone cannot prevent you from developing heart disease. Here are some other common risk factors that must be addressed:
- Smoking
- Overuse of alcohol
- Diabetes
- Physical inactivity
Factors beyond your control can also raise your risk for heart issues, including:
- Age
- Family history
- Race and ethnicity
If you are at higher risk due to any of these factors, it’s even more important to implement an overall heart-healthy lifestyle as soon as possible.
Talking to your doctor
Get screened for heart disease and discuss ways to address your personal risk factors. And because the gut and the heart are so intricately linked, talk to your doctor about ways in which you can improve your diet to help protect your heart.
Also, consider consulting with a dietician, especially if you already have existing heart problems. These professionals are experts in the complex relationship between nutrition and health and can help you create a realistic meal plan that works with your unique lifestyle and preferences. Remember, the goal is not to “go on a diet” but rather to incorporate healthy foods for heart health that can have long-term effects.