You may have heard about the importance of a healthy microbiome, AKA gut health. Most likely, you also understand the crucial role of a healthy diet as it relates to your heart. But did you know gut health also impacts heart health?
“There is a direct connection between gut health and heart health,” says Tara Lord, a registered dietitian with ThedaCare. “It is no coincidence that health recommendations for the gut are consistent with those for the heart.”
An estimated 80% to 90% of heart disease is preventable. Registered dietitians and cardiologists remind people that diet plays a crucial role in prevention of heart disease and stroke.
“We strive to empower people with the education and resources they need to improve their health,” says Michelle Ellis, MD, a cardiothoracic surgeon with ThedaCare Cardiovascular Care. “A balanced diet can boost both your heart and gut health.”
Here, Lord and Dr. Ellis discuss the importance of gut health and share steps you can take toward maintaining a healthy microbiome.
Gut Health 101
Gut health involves a well-functioning gastrointestinal tract, without disease or regular unpleasant digestive symptoms. It also lends itself to a diverse, balanced microbiome.
The microbiome is a collection of microorganisms that live in the intestines. A balanced variety of microbial species in the intestines is essential for proper digestion, nutrient production, metabolism, immunity and full-body wellness.
“When the microbial balance is off, and one species dominates over another, it can lead to inflammation, poor immunity, digestive issues and chronic health conditions,” Lord says.
Gut-Heart Connection
Research shows certain types of gut bacteria can impact your risk for developing several conditions, including:
- High blood pressure
- Lower levels of HDL (“good”) cholesterol
- Heart disease
- Heart attacks
- Stroke
- Heart failure
“We continue to learn more, but research indicates that gut health imbalances can have impacts on blood pressure regulation and inflammation,” Dr. Ellis says.
8 Steps to Improving Gut Health
“Many of the steps you can take to improve your gut health will also improve your heart health, so it’s a win all around,” Dr. Ellis says.
Lord shares strategies for improving gut health:
- Consume a variety of plants. Consider following the Mediterranean diet, which emphasizes fruits, veggies, whole grains, legumes and healthy fats. “Plant foods contain prebiotics such as fiber, resistant starch and polyphenols, which act as a fuel source for beneficial bacteria,” Lord says.
- Focus on prebiotics. Great sources of prebiotics include fresh fruits and vegetables, legumes, seeds and whole grains. Olive oil, green tea, coffee, cocoa and culinary herbs are additional sources of beneficial polyphenols. These plant compounds are filled with antioxidants to fight inflammation.
- Choose healthy unsaturated fats: Sources include nuts and seeds, avocados, olive oil and fatty fish.
- Prioritize plant-based proteins. These types of protein promote better microbial diversity and the production of short-chain fatty acids, which strengthen the gut barrier, lower inflammation and improve metabolism.Sources include nuts, seeds and legumes such as beans, lentils and peas.
- Select whole or minimally processed foods. “This not only promotes higher nutrient intake, but avoids the addition of added sugars, saturated fats and other ingredients that contribute to an imbalance of gut microbes,” Lord says.
- Try probiotic-rich foods. These types of foods can boost or restore helpful gut bacteria. Foods containing probiotics include yogurt, kefir, tempeh, kombucha, kimchi and fermented vegetables. Ask your healthcare team if you have questions, especially if you’re considering a supplement. The amount and types of probiotics recommended, especially received through supplements, depend on the individual, Lord says.
- Eat mindfully. Mindful eating involves slowing down to eat, chewing food thoroughly, minimizing distractions during meals, listening to hunger and fullness cues, and engaging the senses while eating. “Mindful eating allows for enhanced digestion, nutrient absorption and support of the gut microbiome through the gut-brain axis,” Lord says.
- Adopt well-rounded health habits. These include:
- Adequate hydration: Most adults need between 9 and 13 cups of water daily.
- Quality sleep: Strive for seven to nine hours of sleep per night, and stick to a consistent sleep schedule.
- Regular physical activity: A good physical activity goal is at least 150 minutes of moderate aerobic activity weekly and strength and resistance exercises at least two days per week.
- Stress management: Try deep breathing, journaling, meditating, walking and setting boundaries in conversations and schedules.
How a Registered Dietitian Can Help
Sometimes managing dietary and lifestyle changes on your own can feel daunting. A registered dietitian can help.
“We can guide people toward sustainable, evidenced-based dietary habits that support both the gut and heart,” Lord says. “Nutrition information can be overwhelming, especially for people with health conditions and/or taking medications.”
A registered dietitian can help simplify and personalize the most important nutrition strategies for each individual, taking into account their history, preferences and habits.
“For anyone looking to maximize their gut and/or heart health, meeting regularly with a registered dietitian is a great first step,” Lord says.
The expert teams at ThedaCare care for the whole you.
Learn more about ThedaCare Cardiovascular Care. To schedule an appointment with a ThedaCare registered dietitian, ask your primary care physician or cardiologist for a referral.
