World Heart Day 2024: How Is Gut And Heart Health Related; Expert Shares Insights

On World Heart Day 2024, let's highlight the importance of understanding the strong link between gut health and heart health. While people usually focus on exercise and diet to support their hearts, what many don’t realise is that the gut plays a significant role in heart health. We spoke to experts, Dr. Vishu Bhasin, Director & Consultant Pathologist at Dr P Bhasin Pathlabs, and Tanisha Bawa, Certified Nutrition Coach and Founder of TAN|365 and they explained how maintaining a healthy gut can be the key to a healthier heart.

How Is Gut Health And Heart Health Related?

Research shows that the gut, often referred to as the "second brain," plays a crucial role in overall health, influencing major systems such as the vascular, nervous, and immune systems. According to Dr. Vishu Bhasin, "When the gut microbiota is altered due to lifestyle or stress, it can produce harmful by-products like trimethylamine N-oxide (TMAO), which are directly connected to cardiovascular diseases."

This means that an imbalance in your gut can lead to the production of chemicals that may harm your heart. Additionally, the composition of the gut microbiome—affected by what we eat—can either help or hurt your cardiovascular system. Tanisha Bawa explains that "the gut influences heart health by producing neurotransmitters and short-chain fatty acids (SCFAs), which regulate blood pressure, blood sugar, and inflammation." A diet rich in fiber, prebiotics, and probiotics supports a healthy gut, which in turn supports heart health. When fibre reaches the colon, gut bacteria break it down into SCFAs, which can help reduce inflammation and regulate key factors linked to heart health, such as blood pressure and sugar metabolism. This shows how closely gut and heart health are connected and emphasises the importance of gut-friendly foods to maintain a healthy heart.

How To Take Care Of Gut Health For Good Heart?

Maintaining a healthy gut is not only good for digestion but also essential for heart health. A gut-friendly diet can directly affect how your cardiovascular system functions.  To ensure both your gut and heart remain in top condition, here are some expert-recommended tips:

1. Eat Fiber-Rich Foods

Fiber is a key component of both gut and heart health. Tanisha Bawa notes, "Fiber-rich foods, particularly those rich in prebiotics like leeks, garlic, onions, and flaxseeds, are excellent for nourishing beneficial gut bacteria, which ultimately benefits the heart."

2. Include Prebiotics And Probiotics

Prebiotics are fibres that feed the beneficial bacteria in your gut, while probiotics introduce live, healthy bacteria to your digestive system. According to Dr. Vishu Bhasin, incorporating these into your diet can "support heart health by managing blood cholesterol and reducing inflammation."

3. Limit Harmful Foods

Unhealthy foods that are high in sugar, processed fats, and low in fibre can harm both gut and heart health. These foods can disrupt the gut microbiome, leading to the production of harmful chemicals like TMAO, which, as Dr. Vishu Bhasin warns, is directly connected to cardiovascular diseases. 

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4. Manage Stress And Stay Active

Lifestyle factors, such as chronic stress and a sedentary lifestyle, can negatively affect your gut and heart. Stress can alter your gut microbiome, leading to imbalances that may harm heart health. Engaging in regular physical activity and practicing stress-management techniques like meditation or yoga can support both your gut and heart.

On World Heart Day 2024, it’s important to look beyond the traditional advice for heart health and focus on gut health as well. The connection between what we eat and how it impacts both our digestive system and cardiovascular health is clear. 

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