Research shows that gut health and heart health are closely linked, and smart eating patterns can support both.
Gut health and heart health are closely connected. According to the American Heart Association, what you eat shapes both your digestive system and your cardiovascular health. Rather than focusing on single foods or supplements, the American Heart Association emphasizes overall eating patterns that support beneficial gut bacteria, reduce inflammation, and protect the heart.
What to choose more often
- Fiber-rich plant foods. Fiber supports digestion, helps control blood sugar, lowers cholesterol, and feeds beneficial gut bacteria. The American Heart Association recommends fiber from whole foods like vegetables, fruits, whole grains, beans, peas, and lentils. Most Americans do not get enough fiber, making plant foods a smart place to start.
- Beans, peas, and lentils. These plant foods support gut health and heart health at once. They provide fiber that feeds gut bacteria and are linked with healthier cholesterol levels when used in place of red or processed meats.
- Minimally processed foods. Whole foods and minimally processed foods support healthier eating patterns overall. Preparing meals at home, choosing whole ingredients, and reading labels can help reduce excess sodium, added sugars, and unhealthy fats.
- Fish and plant-based fats. Regular intake of fish, especially fatty fish like salmon or sardines, supports heart health when prepared without frying. Plant oils and foods with unsaturated fats, such as nuts and seeds, are encouraged in place of butter or tropical oils.
What to limit
- Ultra-processed foods. Foods high in added sugars, refined grains, and unhealthy fats can crowd out fiber-rich options and negatively affect heart health.
- Excess sodium. High sodium intake is linked to high blood pressure. The American Heart Association recommends choosing foods lower in sodium and preparing meals with little or no added salt.
- Added sugars. Sugary beverages and sweet treats provide calories without nutrients and should be limited as part of a heart-healthy pattern.
- Red and processed meats. The American Heart Association encourages limiting processed meats and choosing plant-based proteins more often, with smaller portions of lean meat if included.
Keeping it in perspective
You do not have to eat perfectly to support your gut and heart. The American Heart Association emphasizes that it is the overall pattern of choices that matters most. Small, consistent shifts toward fiber-rich plant foods, fewer ultra-processed foods, and balanced meals can make a meaningful difference over time.
