Oats – Rich in soluble fiber, particularly beta-glucan, oats help lower cholesterol levels and support a healthy gut microbiome by promoting the growth of beneficial bacteria.
Fatty Fish (e.g., Salmon, Mackerel) – Packed with omega-3 fatty acids, fatty fish can reduce inflammation and support heart health, while also enhancing gut microbiota diversity and improving digestion.
Avocados – High in heart-healthy monounsaturated fats and fiber, avocados contribute to better cardiovascular health and promote gut function by encouraging healthy bowel movements and feeding beneficial gut bacteria.
Fermented Foods (e.g., Yogurt, Kimchi, Sauerkraut) – These foods are rich in probiotics that support a healthy gut microbiome, which in turn may improve nutrient absorption and reduce inflammation, benefiting both heart and digestive health.
Berries (e.g., Blueberries, Strawberries) – Full of antioxidants and fiber, berries help reduce oxidative stress, protect heart health, and foster a healthy gut by feeding beneficial bacteria with their prebiotic fiber content.
Leafy Greens (e.g., Spinach, Kale) – High in fiber, vitamins, and minerals, leafy greens support a healthy digestive system and can help regulate blood pressure, benefiting both heart and gut health.
Nuts and Seeds (e.g., Walnuts, Chia Seeds) – Rich in healthy fats, fiber, and plant-based omega-3s, nuts and seeds promote heart health by reducing cholesterol.