Heart health is a growing concern across all demographics, and recent studies reveal a vital link between the heart and digestive system, with gut health influencing nearly 70% of overall well-being.
The heart, a powerful, fist-sized muscle, works tirelessly like a high-efficiency pump, pushing blood through an intricate network of vessels that form the cardiovascular system. This relentless engine not only delivers vital oxygen and nutrients to every cell but also clears out carbon dioxide and waste products.
“With approximately 100,000 beats per day and 60,000 miles of blood vessels, the heart’s role is undeniably critical. The aorta, the largest artery, extends from the heart to the abdomen, managing the highest blood flow and often facing challenges such as aneurysms. Given the heart’s essential function, a well-balanced diet becomes crucial; it supplies the nutrients needed to maintain heart health and helps mitigate risks of cardiovascular diseases,” explains, Dr. Sreekanth Shetty, Director & HOD, Department of Cardiology, Sakra World Hospital, Bengaluru.
The gut is home to trillions of bacteria that create a microbiome crucial for digestion, nutrient absorption, metabolism, and immune function. An imbalance in these bacteria can affect more than just digestive health. “Research has linked disturbances in gut bacteria to conditions such as high blood pressure, lower levels of ‘good’ cholesterol, and a greater risk of heart disease and heart failure. A significant factor is trimethylamine (TMA), a byproduct generated when bacteria in the gut process choline-rich foods like red meat, poultry, and eggs. In the liver, TMA is converted into TMAO (trimethylamine-N-oxide), a compound that can increase cholesterol levels and contribute to arterial plaque, thus elevating the risk of heart attacks and strokes,” explains Dr Girish Krishnamurthy, Consultant Physician & Cardiologist, Ramakrishna Hospital Jayanagar, Bengaluru.
Indian diets, brimming with plant-based foods like legumes, vegetables, whole grains, and spices, are rich in antioxidants and phytonutrients. These foods have long supported heart health and are now seen as a powerful preventive measure against heart disease.
Why Choose a Plant-Based Diet?
“A plant-based diet is packed with bioactive compounds—natural chemicals found in fruits, vegetables, nuts, oils, and whole grains—that offer significant health benefits. These compounds provide many positive effects, such as antioxidant, anti-inflammatory, antimicrobial, and cancer-preventive properties. They also influence enzyme activity, receptor interactions, and gene expression. Examples of these powerful compounds include lycopene, resveratrol, lignans, tannins, and indoles,” shares Dr Sreekanth.
Current research underscores the potential of bioactive compounds in reducing the risk of diseases such as cancer and heart disease. For example, turmeric, a common spice in Indian cooking, is rich in curcumin, a powerful anti-inflammatory compound. Dr Sreekanth believes adding turmeric to dishes like lentils or curries may help lower inflammation and improve overall health, illustrating one of the many advantages of a plant-based diet.
Boost Heart Health and Cut Medication with a Plant-Based Diet
In contrast to animal products, which can contribute to artery plaque due to high saturated fat, plant-based diets provide essential fiber, vitamins, and antioxidants while being low in saturated fat and cholesterol. This combination promotes heart health by lowering blood pressure, reducing inflammation, and enhancing cholesterol levels.
Plant-based diets, like those promoted in the DASH, Mediterranean, and MIND diets, not only reduce the risk of cardiovascular disease but may also lessen the need for medications such as antihypertensives and cholesterol-lowering drugs. In some cases, they can even reverse heart disease by improving circulation, regulating blood pressure, and strengthening blood vessels.
How Plant-Based Nutrients Support Circulation and Reduce Cholesterol to Boost Heart
“Plant-based foods offer a wide array of nutrients that play a vital role in boosting blood circulation and supporting heart health. For instance, Vitamin C, abundant in oranges, enhances iron absorption, which is crucial for producing red blood cells and ensuring efficient oxygen delivery throughout the body. Potassium, found in bananas, helps manage blood pressure by offsetting sodium’s effects, thus promoting overall heart health,” emphasized Dr. Sreekanth.
Additionally, Omega-3 fatty acids, which are abundant in walnuts, help lower blood pressure, diminish inflammation, and reduce the risk of blood clots. The fiber found in pears assists in lowering LDL (“bad”) cholesterol, which can accumulate in arteries and obstruct blood flow. Moreover, beets, rich in nitrates, convert into nitric oxide in the body—a strong vasodilator that boosts blood circulation. Also, the fiber in plant-based foods helps regulate sugar absorption, maintaining stable blood glucose levels. Many of these foods have a low glycemic index, making them ideal for managing diabetes and supporting weight control.
Plant-Based Diets: A Solution the Environment
Plant-based diets aren’t just good for personal health—they’re a boon for the environment too. Reducing animal products helps cut your carbon footprint and supports more sustainable farming practices. Plant-based eating not only lessens environmental impact but also fosters long-term ecological balance. Traditional Indian cuisine, known for its comforting flavors, offers rich nutrition and supports digestive health. Embracing a plant-based diet aligns personal well-being with environmental stewardship, creating a win-win for both people and the planet.
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