8 Best Foods That Support Your Heart & Gut at the Same Time, Recommended by Dietitians
Consider adding them to your next grocery shopping list!
Rated by Registered Dietitian Maria Laura Haddad-Garcia
You'd be surprised - many foods that are beneficial for your heart are also great for your gut. The common threads? Fiber, healthy fats, and antioxidants.
Eating foods high in fiber helps remove cholesterol from your body, which is beneficial for your heart, as high cholesterol levels can make your heart disease risk greater. Additionally, fiber promotes a healthy digestive system and serves as a food source for beneficial bacteria in your gut. Eating foods rich in healthy fats can help lower the levels of bad cholesterol (also known as LDL) and decrease inflammation in your digestive system. Antioxidants also play a key role in reducing inflammation in the gut and shield your heart from damage caused by oxidation.
While a number of foods can be good for you, registered dietitians say these top eight foods are especially beneficial for both your digestion and your heart.
Your Gut Health Affects Almost Every System in Your Body - Are You Doing Enough to Support It?
1. Almonds
A person whose job is that of a registered dietitian presented some facts about a type of nut. They contain wholesome versions of fats and are a cost-effective way to boost heart health. They are also full of fibrient for healthy digestion. "A half cup of this type of nut contains about 8 grams of fiber," says the person. "That is roughly one-third of the daily fiber we need." For comparison, the Dietary Guidelines for Americans recommend between 22 and 34 grams of fiber per day, depending on a person's age and sex, or about 28 grams for adults with a 2,000-calorie diet.
2. Apples
An important part to remember is that the skin of an apple contains something called pectin, which serves as a prebiotic that benefits the good bacteria in your digestive system. This compound helps nourish your healthy gut bacteria, allowing them to thrive. Pectin also has the added benefit of possibly lowering your cholesterol levels. Be sure to consume the apple skin, as it's where pectin is most abundant!
3. Avocado
.
This food, like others on the list, is loaded with fiber. One avocado contains a notable 9 grams of fiber or 32% of the recommended daily intake. “A high fiber diet not only contributes to better heart health but also healthy gut function! It helps promote regular bowel movements by making the stool bulkier,” says Kolesa.
The #1 Bad Habit to Kick to Poop Healthier, According to Doctors
4. Beets
contains three grams of fiber or eleven percent of the daily value.
Adding fruits and vegetables such as salads and more to give your meals a burst of color and extra nutrition!
5. Berries
Approved by a registered dietitian. Research has demonstrated that polyphenols can decrease inflammation in the gut and may help defend against colon cancer.
You can have. One cup of raspberries or blackberries has approximately 8 grams of fiber, and a cup of wild blueberries has more than 6 grams of fiber. “The high fiber in berries promotes a healthy gut microbiome, feeds beneficial bacteria and supports digestion and bowel regularity,” says Bianchini.
.
6. Lentils
, digestive health dietitian.
According to studies, eating lentils can actually help decrease inflammation and promote healthy blood sugar levels and a balanced digestive system due to their high protein, fiber, and antioxidant content.
7. Walnuts
, a registered dietitian.
"Nothing radically different happens without the aid of some external force, be it a physical force, a need, or an occasion.
.
8. Whole-Grain Oats
“Oats are high in beta-glucan, a type of soluble fiber that can help reduce LDL cholesterol and promote heart health,” says Snider. Few foods contain beta-glucan, so incorporating oats into your diet can be a good option if you're worried about your cholesterol levels.
As an added benefit, beta-glucan is also great for your digestive system. "This fiber acts as a prebiotic, nourishing beneficial gut bacteria and improving overall gut health," according to Snider. Each ½ cup of uncooked oats contains 4 grams of fiber, which accounts for 14% of the daily recommended value.
and energy balls.
Eating oatmeal as part of a balanced diet can have a number of benefits for your overall health. With its high fiber and protein content, oatmeal can help lower cholesterol levels, improve digestion, and keep you full. Plus, the beta-glucan in oatmeal can help regulate blood sugar levels, reduce inflammation, and potentially protect against certain cancers.
The Bottom Line
The wonderful thing about food is that you'll probably get a "2 (or more) for 1 deal" when it comes to health benefits. And these are good for your heart and gut. That's because they contain a lot of fiber, healthy fats, and antioxidants, which can help reduce inflammation, lower cholesterol levels, and promote good digestion. You can easily add foods like almonds, avocados, berries, lentils, walnuts, and oats to your breakfast, lunch, dinner, and/or snacks. So, be sure to add them to your grocery cart on your next shopping trip—your gut and heart will appreciate it!
Pro Tip: Introduce healthy fats like MCT oil, avocados, and nuts in moderation. These foods support the growth of beneficial bacteria and help maintain healthy body weight.
Please provide the text you would like me to paraphrase.
Posting Komentar