When it comes to heart health, it’s likely that cholesterol, blood pressure and maybe even exercise come to mind. But what’s often overlooked is your gut—and how the “good bugs” that live there play a surprising role in protecting your heart.
“Inside your digestive system lives a community of trillions of microorganisms known as the gut microbiome,” says Bianca Chiara, MD, a family and functional medicine physician at Atlantic Health. “When you have a healthy gut microbiome full of good bugs, it helps lower inflammation, influence cholesterol, normalize blood pressure—and all this reduces stress on your heart.”
Why the gut matters for heart health
Dr. Chiara explains that more than 70 percent of the body’s immune system lives in the gut lining. When the gut is healthy, it sends calming signals to the immune system. But when it’s out of balance, it can trigger low-grade inflammation that quietly damages blood vessels over time.
“The gut microbiome affects your body’s immune response and inflammatory signals,” she says. “Long-term, low-grade inflammation can harm blood vessels and contribute to atherosclerosis, which is plaque buildup in arteries.”
Food feeds your gut and heart
Your gut bacteria depend on the foods you eat. To help them thrive, Dr. Chiara says they need two key nutrients from plants: fiber and polyphenols, which are the natural compounds in colorful fruits and vegetables.
“When gut bacteria breaks down fiber and polyphenols, they produce helpful substances that reduce inflammation, support healthy blood vessels and help regulate cholesterol production in the liver,” says Dr. Chiara.
She says that fiber works hard in other ways, too. It helps your body eliminate excess cholesterol instead of reabsorbing it. It also slows the absorption of sugar from food, which helps control blood sugar and insulin levels—both of which are important for heart health.
Eating a good gut-heart diet
Research shows that one of the best ways to boost gut and heart health is a plant-based Mediterranean-style diet. These fiber-rich whole foods improve digestion, reduce inflammation, manage cholesterol and protect your heart for the long run:
- Non-starchy vegetables
- Berries and colorful fruits
- Seeds and nuts, particularly walnuts
- Extra virgin olive oil and avocado
- Salmon and fatty fish
- Whole foods, real foods, minimally processed foods
“Foods rich in polyphenols—such as berries, green tea and dark cacao—are especially beneficial for gut bacteria,” says Dr. Chiara. “Fermented foods like yogurt, kefir or sauerkraut can also support a healthy microbiome. But if it comes from a box or bag and doesn’t resemble something that grew from the earth, it’s best to eat it sparingly.”
Fasting is also an important part of digestion and gut health. Giving your digestive system time to rest between meals and at night—rather than constantly snacking—allows the gut to heal and reset. All of this helps lower inflammation in the body, which helps your heart in the long run.
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