Believe it or not, many heart-healthy foods are also good for your gut. What do we have in common? Fiber, healthy fats, and antioxidants.
Fiber helps your body eliminate cholesterol, which is good for your heart (high cholesterol levels increase your risk of heart disease). Fiber promotes healthy digestion and also acts as food for the good bacteria in your gut. Healthy fats can also help lower LDL cholesterol (known as “bad” cholesterol) and reduce inflammation in the gut. Antioxidants are also key to reducing inflammation in the gut and protecting the heart from oxidative damage.
Many foods can fit this bill, but dietitians emphasize that these top eight foods are great for your gut and heart.
1. Almond
“Almonds are also good for digestion, so they’re at the top of my list of heart-healthy foods,” he says. Alexia Zoris RDRegistered dietitian. They contain healthy monounsaturated and polyunsaturated fats and have been shown to be a budget-friendly way to promote heart health. Plus, it’s rich in fiber, which promotes healthy digestion. “Did you know that a half cup of almonds contains about 8 grams of fiber? That’s about one-third of the fiber we need each day,” says Zoris. For reference, the Dietary Guidelines for Americans recommends 22 to 34 grams depending on age and gender, or 28 grams for adults on a 2,000 calorie diet.
2. apple
“Apples are great for both heart health and gut health because they contain fiber, an important ingredient for healthy digestion and maintaining blood cholesterol levels.” Let me explain. Alyssa Smolen, MS, RDN, CDNMedia and Community Nutritionist. Specifically, apples contain a type of soluble fiber called pectin, which acts as a prebiotic in your gut. In other words, it helps feed healthy gut bacteria and help them thrive. Additionally, pectin helps lower cholesterol. Be sure to eat the skin of an apple, as it contains most of the pectin.
3. Avocado
Avocados are a high-fat food, but most of their fat grams are heart-healthy monounsaturated fats. In fact, avocados are a HeartCheck certified food by the American Heart Association, a mark that makes it easy to find heart-healthy foods. “This is probably related to the monounsaturated fat content, as 1/3 of a medium avocado provides 5 grams of monounsaturated fat. , which helps reduce LDL or “bad” cholesterol.” Patricia Kolesa, MS, RDN.
Like other foods on this list, avocados are also rich in fiber. One avocado contains 9 grams of fiber, which is 32% of your daily value (DV). “High-fiber diets have been shown to improve not only heart health but also gut health. Fiber promotes regular bowel movements by increasing stool volume,” says Kolesa.
4. Beetroot
Brightly colored fruits and vegetables are often packed with nutrients (hence the old adage “eat the rainbow”), and beets are one great example. “They are rich in dietary nitrates, which are converted to nitric oxide in the body and improve blood flow and circulation. Fermented (or pickled) beets contain beneficial probiotics that nourish the gut. It also includes.” Stacey Woodson, MS, RDN, LDNRegistered dietitian. Additionally, each cup of beets contains 3 grams of dietary fiber, or 11% of the DV.
These colorful vegetables can be purchased canned, fresh, jarred, or pickled. Woodson recommends using it on things like sandwiches and salads to add color and nutrition.
5. Berry
“Berries are rich in antioxidants and polyphenols, which support cardiovascular health by reducing inflammation, improving vascular function, and lowering blood pressure.” Jennifer Nicole Bianchini, MS, RDN, IFNCP, RYTRegistered dietitian. Polyphenols have also been shown to reduce inflammation in the intestines and help prevent colon cancer.
Additionally, berries are the most fiber-rich fruit you can eat. One cup of raspberries or blackberries contains about 8 grams of fiber, and one cup of wild blueberries contains more than 6 grams of fiber. “The rich fiber found in berries promotes a healthy gut microbiome, nourishes beneficial bacteria, and supports digestion and bowel movements,” says Bianchini.
Berries can be enjoyed on their own or as a topping for foods such as yogurt, oatmeal, and chia pudding.
6. Lentils
Replacing some of your animal protein with plant-based proteins like lentils can help you get more fiber and less saturated fat, which is good news for your heart and gut health. “Lentils are a fiber-rich plant-based protein that’s great for heart health and digestion. They also act as prebiotics, activating beneficial bacteria in your gut.” Alyssa Simpson, RDN, CGN, CLTDigestive Health Management Dietitian.
In fact, research shows that lentils can help reduce inflammation, regulate blood sugar levels, and support overall gut health thanks to their protein, fiber, and antioxidants.
7. Walnut
Another food that is good for your gut and heart are walnuts. “Walnuts are an excellent source of alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid associated with improved blood lipid profiles, including lowering LDL cholesterol levels,” she explains. Maxwell Snyder, RDRegistered dietitian.
“Walnuts also provide fiber and bioactive compounds that support the growth of beneficial gut bacteria,” says Snyder. One study found that a diet rich in walnuts positively altered the gut microbiome, increasing the production of short chain fatty acids (SCFAs) like butyrate. SCFAs are known to help reduce inflammation in the intestines while promoting a healthy and strong intestinal lining.
Walnuts can easily be added to yogurt or oatmeal. If you want to get more creative with your walnuts, try this Walnut and Rosemary Crusted Salmon.
8. Whole grain oats
“Oats are rich in beta-glucan, a soluble fiber that lowers LDL cholesterol and supports heart health,” Snyder says. There aren’t many foods that are rich in beta-glucans, so oats are worth eating if you’re concerned about your cholesterol levels.
As a bonus, beta glucans are great for your gut. “This fiber acts as a prebiotic, nourishing beneficial gut bacteria and improving overall gut health,” Snyder says. 1/2 cup of raw oatmeal contains 4 grams of fiber, or 14% of the DV.
From smoothies and hot oatmeal to overnight oats and energy balls, there are many easy and delicious ways to enjoy oats.
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conclusion
The great thing about food is that you’re likely getting a “two-in-one (or more)” bonus when it comes to health benefits. And these are good for your heart and gut. That’s because it’s rich in fiber, healthy fats, and antioxidants, which can help reduce inflammation, lower cholesterol, and promote healthy digestion. Almonds, avocados, berries, lentils, walnuts, and oats are easy to incorporate into breakfast, lunch, dinner, and snacks. Add them to your shopping cart the next time you stop by the grocery store. Your gut and heart will thank you.
