We’ve all heard that keeping cholesterol under control, exercising regularly, and eating well are all important for heart health. This has become widely available now as a piece of information on the internet regarding heart disease treatment but still, we are not seeing any decline in heart blockage cases. So, what are we missing? what if we told you that your gut—the very system responsible for digesting your food—could be the secret to preserving your heart? Doesn’t that sound surprising? However, science is revealing an obvious link between gut health and cardiovascular disease, and you won’t hear about it at your regular check-up.
Did you know? Poor gut health is also one of the culprits behind heart disease. A landmark study published in Nature discovered that people with heart disease have a different gut microbiota composition than healthy people. Another study published in Springer found that an imbalance in gut flora can raise the risk of heart attack by up to 50%! Despite these frightening findings, gut health is rarely talked about in cardiology clinics. It is somewhat the most ignored topic. The information that you are gonna get ahead in this blog is something people are not told often. This is an important observation by SAAOL Heartcare Delhi so keep reading.
How Do the Gut and Heart Communicate With Each Other?
The gut hosts a thriving population of bacteria, fungi, and other microorganisms, which don’t simply process food, but affect everything from your immune system to your mental health. In balance, your gut microbes can modulate inflammation, nutrient absorption, and even the synthesis of some heart-protective compounds. But if it goes wrong, it can have disastrous effects on your heart.
Here’s how the gut and heart are intricately linked:
- Inflammation Relationship
Chronic and overlooked blockage (the buildup of plaque in arteries), is caused by chronic inflammation. An unhealthy stomach can cause something known as “leaky gut syndrome,” in which harmful products from the intestines make their way into the bloodstream. That creates widespread inflammation, elevating the risk of a heart attack and allowing cholesterol to more easily accumulate in arteries.
- The Silent Killer (TMAO)
Trimethylamine-N-oxide, or TMAO, a gut-derived chemical, has been associated with heart disease in recent research. When the gut bacteria digest nutrients found in dairy, eggs, and red meat, the body produces TMAO. High TMAO levels lead to clot formation and hardening of blood vessels which are the two major heart-attack risk factors. Research from Cleveland Clinic discovered that patients with high TMAO levels were 2.5 times more likely to experience a cardiac event than those with low levels.
- Blood Pressure and Gut
Do you know that your gut microbes help control blood pressure? Yes, some microbes produce short-chain fatty acids (SCFAs), which help blood vessels relax and lower blood pressure. Gut flora in mess — usually due to an unhealthy diet or overuse of antibiotics — can raise blood pressure and strain the heart.
- The Cholesterol Puzzle
Whereas your gut bacteria metabolize cholesterol, a microbial imbalance can raise LDL (bad) cholesterol levels and lower HDL (good) cholesterol levels. This is the ideal environment for plaque deposits to form in your arteries, which can heighten your risk of heart disease.
- The Gut-Brain-Heart axis
Stress, anxiety, and depression are also known risk factors for cardiovascular disease. But here’s the rub: your gut is directly connected to your brain through the “gut-brain axis.” An unhealthy gut can trigger excessive production of stress hormones, which drives up inflammation and the progression of cardiovascular disease.
Why Are So Many People Ignoring This?
Despite this growing database, most heart patients don’t realize gut health also plays a role in their cardiovascular disease. Why? Because the conventional paradigm of cardiac disease treatment prioritizes medical and surgical approaches over non-surgical heart disease treatment and preventative lifestyle modification. This is why heart disease is the No. 1 killer in the world, despite all the advances in modern medicine.
Signs Your Gut Health Could Be Hurting Your Heart
If you have any of these symptoms, your gut may be negatively affecting your heart health:
– Frequent bloating or indigestion.
– Chronic weariness or brain fog.
– Abnormal bowel movements (constipation or diarrhea).
– Skin conditions (eczema, acne, or rosacea).
– Unexpected weight gain or difficulties decreasing weight.
– High cholesterol or high blood pressure despite a healthy diet.
How Can You Improve Gut and Heart Health?
You CAN improve your gut health today and lower your risk of heart disease. Here’s how.
- Eat More Fibre
Fibre is the best food for promoting healthy gut bacteria. Aim for 30-40 grams of fiber per day from whole grains and millet such as Jowar, Ragi and Bajra
– Leafy greens (spinach, kale, and mustard greens).
– Beans, lentils, and chickpeas
– Berries, such as blueberries
- Reduce Processed Foods and Sugar
Artificial sweeteners, refined carbohydrates, and ultra-processed foods nourish dangerous microbes and promote inflammation. Cutting less on them can significantly improve gut and heart health.
- Add Probiotics and Fermented Foods
Fermented foods like yogurt, kimchi, sauerkraut, etc, add beneficial bacteria to your gut which keeps your microbiome balanced. - Cut Down on Red Meat and Eggs
Eating less of some TMAO-related foods may decrease your risk of heart disease. Think about replacing red meat with plant proteins such as tofu, or lentils. - Exercise regularly
Physical activity boosts beneficial gut bacteria and decreases inflammation. Aim for a minimum of 150 minutes of moderate activity every week.
- Manage Stress and Sleep Well
Since gut health is intimately associated with mental wellness, stress reduction through meditation, deep breathing, and 7-9 hours of excellent sleep per night can all assist manage gut bacteria.
- Consider Prebiotics and Supplements
Prebiotics (found in garlic, onions, and bananas) support good microorganisms. Foods high in omega-3 fatty acids magnesium, and polyphenols (found in foods like green tea, etc) all support heart health.
It’s Time to Rethink Heart Disease Prevention
We’ve been obsessing over cholesterol levels and blood pressure readings for decades now, but it’s time to look deeper — into our guts. The gut-heart connection is not a wellness trend; it is a scientific fact that may change how we prevent and treat heart disease.
For example, if you have too much cholesterol and you have hypertension or heart disease, you shouldn’t just limit yourself to drugs. Time to zoom out and ask yourself: What is my gut trying to tell me? Because caring for your gut will benefit your heart. As the saying goes “never ignore your gut feeling”.
Want to take action? Begin with modest dietary modifications today and consult a heart expert from SAAOL Delhi. You can find the missing component in your heart disease prevention strategy with Dr. Bimal Chhajer.