A Happy Gut, A Healthy Heart: Unveiling The Link

The bacteria and other microbes in your gut help you digest food and may support immune, heart, and brain health, among other benefits.

What you need to know:

The gut-heart connection
How does gut health influence heart health?
4 Nutrition tips for a healthy microbiome
Other factors affecting gut health

The gut-heart connection

Let us explore the gut-heart connection. The gut and heart are connected in many ways, including:

Gut bacteria: The gut microbiome, or the group of microbes in your gastrointestinal tract, can affect heart health. Changes in the gut microbiome can be associated with high blood pressure, low HDL cholesterol, heart disease, heart attacks, strokes, and heart failure.
Fiber: Fiber-rich diets can help lower the risk of heart disease and stroke. It binds fat and cholesterol in the small intestine, which can lower blood cholesterol levels.
Gastrocardiac syndrome: This condition involves stomach issues that can trigger heart palpitations.
Blood pressure regulation: Gut bacteria produce chemicals affecting blood pressure regulation.
Inflammation: Gut microbiota play a critical role in inflammation, which is widely associated with cardiovascular disease.

How does gut health influence heart health?

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Gut health can influence heart health in several ways, including:

Cholesterol levels: Some gut bacteria, may lower cholesterol levels. They may also reduce triglycerides and glucose, and increase HDL.
Heart rate variability: Variations in gut microbiota may affect heart rate variability and the risk of arrhythmias.
Red meat consumption: Red meat is a major source of trimethylamine (TMA), a nutrient that gut microbes feed on. In the liver, TMA is converted to trimethylamine N-oxide (TMAO), which some research suggests may be linked to artery-clogging plaque.

4 Nutrition tips for a healthy microbiome

Poor gut health may manifest as fatigue, upset stomach, skin conditions, and autoimmune challenges. Here are some nutrition tips that can help:

Fermented foods and probiotics

Probiotics, a certain type of friendly bacteria, provide health benefits when eaten. You can get probiotics from supplements, as well as from foods prepared by bacterial fermentation. Fermentation is a process in which bacteria and yeast break down sugars. Not only does fermentation enhance food preservation, but eating fermented foods can also boost the number of beneficial bacteria, or probiotics, in your gut. Fermented foods examples include:

Kimchi
Sauerkraut
Yogurt
Kefir

Prebiotic-rich foods

Prebiotics provide food to promote the growth of beneficial bacteria in the gut. They help with various digestive problems and even boost your immune system. Prebiotic foods also improve metabolic health and even help prevent certain diseases. Here are a few healthy foods rich in prebiotics:

Garlic
Onions
Asparagus
Bananas
Barley
Oats
Apples
Cocoa
Flaxseeds
Wheat bran
Seaweed
Avocado

Limiting processed foods and sugars

A diet high in processed foods like cakes, chips, cookies, pizza, and added sugars can decrease the amount of ‘good’ bacteria and diversity in your gut. Research suggests that eating a lot of sugar may increase the inflammation in your body. Inflammation can be the precursor to several diseases. If you eat high amounts of sugar, your gut health may be compromised.

Staying hydrated

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Drinking plenty of water may be linked to increased diversity of bacteria in the gut, though the source of the water also matters. One study found that people who drank more water had less of a type of bacteria that can cause gastrointestinal infections. Staying hydrated benefits your overall health and can help prevent constipation. It may also be a simple way to promote a healthy gut.

Other factors affecting gut health

Other factors that can affect your gut microbiome include:

Stress management

Chronic high stress levels are hard on your whole body, including your gut. A few ways to lower stress may include:

Meditating
Walking
Getting a massage
Spending time with friends or family
Diffusing essential oils
Limiting alcohol intake
Laughing
Practising yoga
Spending time with a pet

Sleep

Not getting enough sleep may seriously impact your gut health, contributing to more sleep issues. Try to prioritize getting at least 7–8 hours of uninterrupted sleep per night. Your doctor may be able to help if you have trouble sleeping.

Antibiotics

Research says some antibiotics can kill healthy gut bacteria during use. It says the lack of healthy gut bacteria can lead to gastrointestinal ailments and recurring infections. People taking antibiotics should eat foods rich in probiotics, such as yogurt while using the medications.
The health of your gut is intricately linked to that of your heart. Maintaining a healthy gut through the abovementioned methods can reduce the risk of heart disease and improve overall well-being. Prioritizing gut health is, therefore, not just good for digestion – it is also a key factor in protecting your heart.

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