Cardiovascular Disease (CVD) is an escalating global concern, exacerbated by poor dietary choices and sedentary lifestyles, especially in Singapore. According to the Singapore Heart Foundation, CVD claims the lives of at least 1 in 3 Singaporeans, highlighting the urgent need to prioritise heart health.

When considering cardiovascular health, cholesterol often comes to mind. While it is essential for cell structure and function, excessive cholesterol can accumulate in the arteries, leading to plaque deposits that narrow and harden the arteries—a condition known as atherosclerosis. This process restricts blood flow to the heart, increasing the risk of heart attacks.

Our Gut: The Silent Player in Heart Health

Now, let’s talk about the gut—not the one we clutch during a rollercoaster ride, but the body’s longest pathway: the gastrointestinal system. Home to a bustling microbiome—an ecosystem of bacteria, viruses, fungi, and other microorganisms—the gut is essential for digestion, nutrient absorption, toxins and waste elimination, and immune function. While the idea of trillions of microbes working tirelessly inside us may seem unsettling, these tiny organisms are crucial for our overall well-being. What many people don’t realise is that our gut does more than just manage digestion—it also has a direct effect on our heart.
The gut plays an influential role in metabolising cholesterol, primarily through the activity of gut bacteria. The saying, “You are what you eat,” rings especially true for heart health, as diet significantly impacts the composition of gut microbiota. What we feed our gut can directly affect our heart—either for better or for worse.

Stress is another critical factor in this gut-heart connection, particularly through the Gut-Heart Axis. This axis links the gastrointestinal system to the cardiovascular system via a complex network of nerves, chemicals, and hormones, notably the vagus nerve, which runs from the brain to the gut. This connection allows the two major organs to communicate and regulate heart rate. Under stress, the body produces cortisol and other hormones that can disrupt the balance of the gut microbiome. When gut health deteriorates due to poor dietary choices and stress, it can affect the vagus nerve’s signalling, potentially altering heart rhythms. An unhealthy gut can amplify the body’s vulnerability to stress, creating a vicious cycle that strains both the gut and the heart.

One often-overlooked aspect of the gut-heart connection is a condition known as “leaky gut”. This occurs when the intestinal lining becomes more permeable, allowing harmful substances to enter the bloodstream. Although it may sound like a wellness buzzword, leaky gut can have serious implications for cardiovascular health. A compromised gut lining permits endotoxins and harmful bacteria to infiltrate the bloodstream, leading to widespread inflammation. This chronic inflammation can damage the cardiovascular system, increasing the risk of cardiovascular diseases.

Health-Up Your Gut to Health-Up Your Heart: Practical Tips

Given the strong connection between gut health and heart health, adopting certain lifestyle changes can have a significant impact on overall well-being. Here are a few practical steps:

On top of stress regulation through different types of wellness and mental exercises, introducing probiotics, prebiotics and fibre, will help in maintaining optimal gut health. Soluble fibre, along with probiotic-rich foods like yoghurt, sauerkraut, or supplements, works on two fronts: it nourishes the beneficial bacteria in the gut while also helping to lower cholesterol levels—a win for both the digestive system and the heart.

Research supports the idea that probiotics can help reduce cholesterol and lower blood pressure, two essential factors in preventing heart disease. By incorporating probiotic-rich foods into daily meals, individuals can promote a healthy gut microbiome, which in turn contributes to improved heart health.

Getting enough sleep is crucial for maintaining a healthy gut and, by extension, a healthy heart. Poor sleep can disrupt the delicate balance of the gut microbiome, leading to increased inflammation throughout the body. This inflammation can have a detrimental effect on cardiovascular health, with research showing that individuals who do not get sufficient sleep have a 75% higher risk of heart disease. To support both gut and heart health, it’s essential to aim for seven to nine hours of quality sleep each night. Prioritising restful sleep can help regulate bodily functions and foster a harmonious environment for the microbiome to thrive.

A Holistic Approach to Heart Health

The connection between gut health and heart health highlights the importance of adopting a holistic approach to well-being. While traditional advice focuses on managing cholesterol and blood pressure, it’s essential to also consider the role of the gut in maintaining cardiovascular health.

By embracing a comprehensive lifestyle that includes a heart-healthy diet, stress management, gut-friendly foods, and adequate sleep, individuals can foster both gut and heart health. Probiotics, prebiotics, fibre, and stress-reducing activities can support gut health, which in turn positively impacts heart function. Ultimately, keeping the gut in check is one of the most effective ways to protect the heart.

Contributed by Ms Lian Xi, LAC’s Consultant Nutritionist.

Images: LAC and Envato