Nutritionist Dr. Ronan Araujo explains how gut health is directly associated with heart function
No wonder the gut is known as the “second brain.” This is because the organ produces many of the same neurotransmitters, substances responsible for the contact between nerves and tissues. This interconnection between the two is called the gut-brain axis, which connects biochemical signals between the gastrointestinal tract and the central nervous system. But, and when it comes to the heart, is there a relationship between the two?
Nutritionist and endocrinologist Dr. Ronan Araujo explains that the gut is the primary home to trillions of microbes, collectively known as the human microbiota. These microbes aid in digestion, produce certain nutrients, and release substances that have broad health effects.
Studies suggest that one connection still exists, flowing in one specific direction: from the gut to the heart. Therefore, taking care of your gut health can be a great way to prevent heart disease. Mainly because there is a complex interaction between the microbes in our gut and most systems in our body, including the vascular, nervous, endocrine and immune systems, all of which are linked to cardiovascular health.
How to keep the intestines healthy and the heart safe?
Food plays an essential role in the makeup of your gut microbiota, meaning what you consume can positively or negatively affect your heart health. “Foods high in fiber, for example, are great for increasing the amount of beneficial bacteria in the gastrointestinal tract, while saturated fats and refined sugars can cause inflammation and increase the risk of cardiovascular disease. So choosing the right foods can be a way to prevent heart disease and keep your heart healthy,” says Dr. Ronan.
Fiber also helps support the intestines and therefore the heart. According to some estimates, diets rich in fiber can reduce the risk of heart disease and stroke by up to 30%, points out the expert. This is because fiber in the small intestine binds fat and cholesterol, slowing its absorption and lowering blood cholesterol levels.
Additionally, the gut microbiota plays an important role in regulating blood pressure, blood sugar and body weight, as well as reducing inflammation. This is possible thanks to bacteria that break down fiber to form short-chain fatty acids, which interact with specific receptors on cells, thus improving heart health.
Fiber source foods
Fiber-rich foods are a great alternative to promote gut and heart health. Therefore, the nutrilogist has separated a list of options that must be included in the dish. Watch:
- Legumes: beans, peas, lentils, chickpeas, soy).
- Whole grains, bran and flour (rice, flaxseed, oats, barley, corn, wheat).
- Wholemeal bread and crackers (rye, wholemeal flour, corn).
- Instant and breakfast cereals.
- Vegetables: watercress, lettuce, squash, zucchini, celery, asparagus, beets, broccoli, kale, chard, sweet potatoes, arugula, escarole, fennel, spinach, kale, parsley, chives, onions, raw carrots, cauliflower, green corn, turnip, cucumber, bell pepper, okra, radish, raw tomato, green beans).
- Fruits: avocado, pineapple, fresh plum, prune, blackberry, banana, cashew nut, fresh cherry, fresh and/or dried coconut, dried apricot, fresh and/or dried fig, guava, kiwi, orange (with pomace), apple with peel, mango, passion fruit, papaya, watermelon, melon, mandarin, strawberry, nectarine, pear with skin, peach with skin, dates, fresh grapes and raisins.
The doctor points out that it’s not yet clear whether eating other foods that improve the gut microbiota, such as probiotics, can also support heart health. However, the best advice to help your gut help your heart is to eat a plant-rich diet, such as the Mediterranean diet or similar eating patterns.
This food plan involves limiting red meat and consuming plenty of fiber-rich fruit, vegetables and whole grains, which can have positive effects on the intestines. “Plus, these diets also tend to be low in saturated and trans fats, which can cause heart disease. Consult your trusted doctor to learn more about how to follow a diet that is suitable for your health,” concludes the doctor.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
