Let’s face it—our hearts and guts work overtime every single day, and we don’t always give them the love they deserve. The wrong foods can leave us feeling sluggish, bloated, or worse, at risk of bigger health problems.
Here’s the good news: some foods are like superheroes for your heart and gut! These powerhouse ingredients can lower bad cholesterol, improve digestion, and even reduce inflammation. So, which ones are they?
Don’t worry; they are pretty common. Stick around, and I’ll show the 9 best foods that support your heart and guts—and how to add them to your meals today! Keep reading.
Foods That Support Your Heart & Guts

Eating the right foods can keep your heart strong and your gut happy. Foods like nuts, fruits, and veggies do wonders by supporting heart health and aiding digestion. Let’s look at the complete list:
Walnuts

The first one I have for you is Walnuts. They are a powerhouse; packed with healthy fats, particularly omega-3s like alpha-linolenic acid, and other essential nutrients. These compounds are proven to provide numerous heart health benefits. For example, they reduce inflammation and improve your cardiovascular health.
Studies show that a walnut-rich diet can lower cholesterol levels, specifically bad LDL cholesterol, which protects your heart. That’s not it. NIH Research also shows that including walnuts can lead to better blood lipid profiles. So, it’s safe to say that walnuts truly improve heart health.
Now, let’s talk about how walnuts improve gut health. They help nourish beneficial gut bacteria, which are essential for a strong gut lining.
But here’s what’s really good: Walnuts are rich in dietary fiber, which not only benefits digestion but also promotes a healthy balance of bacteria in your gut. A healthy gut means better nutrient absorption and a stronger immune system.
Almonds

Almonds are another top-notch food for heart and gut health. These nuts are rich in heart-healthy monounsaturated fats that help reduce inflammation and protect against cardiovascular disease. There’s more.
They are proven to lower LDL cholesterol while helping to raise HDL cholesterol. As discussed above, this is crucial in improving blood lipid levels and boosting heart health.
For your gut, almonds are a great source of fiber-rich nutrients. A high-fiber diet from almonds supports overall gut health by feeding beneficial probiotics. What do they do? Well, they enhance digestion. Is that all? Nope. They also contribute to a strong microbiome, which is crucial for long-term health.
Want some ideas? Try almonds in smoothies, sprinkle them on oatmeal, or enjoy them as a snack. They’re nutritious and versatile, offering delicious ways to care for your heart and gut.
Apples

Apples are loaded with soluble fiber, which is excellent for lowering blood cholesterol levels. In simpler words, it helps the body excrete cholesterol. This makes apples a fantastic addition to any heart-healthy diet. They also support blood sugar regulation and even help control blood pressure.
Wait. Apple’s heart-healthy benefits do not end here. This fruit is loaded with flavonoids, which help bring down something called C-reactive protein (CRP). CRP is like a warning sign for inflammation, and high levels of it are linked to cardiovascular disease.
Now, about the gut. Apples shine in promoting healthy digestion. They feed beneficial bacteria and help maintain a strong gut lining. Plus, the fiber and bioactive compounds in apples also prevent colon cancer.
Avocado

Avocados are one of the most beloved foods for good reason. They’re rich in heart-healthy monounsaturated fats, which help improve blood flow. These creamy fruits also contribute to better blood vessel function, making them an excellent food for your cardiovascular health.
Avocados are also a great source of dietary fiber, helping to promote healthy digestion. Just like other foods, they feed your gut’s good bacteria. But there’s more now. Avocados are packed with polyphenols, natural compounds that help lower inflammation in the gut. Additionally, the healthy fats in avocados play a vital role in keeping the gut lining strong.
Here’s a tip: Add one avocado to toast, salads, or smoothies for a delicious way to enjoy their many health benefits. One serving can provide you with plenty of heart-healthy nutrients to keep your body happy.
Berries

If you love berries, then good news. They are ideal for both gut and heart health. Let’s start with blueberries first. They are bursting with antioxidants that are crucial for protecting your heart. Antioxidants do these things:
- Help lower blood cholesterol
- Improve blood circulation
- Lower blood pressure
- Reduce the risk of heart disease.
Blueberries are also fantastic for your gut because of two reasons:
- They’re loaded with insoluble fiber, which helps produce short-chain fatty acids. This strengthens the gut lining and reduces inflammation.
- They promote a healthy gut microbiome by feeding beneficial bacteria.
Interesting, right? Now, let’s discuss raspberries. Raspberries are amazing when it comes to boosting heart health. They are packed with flavonoids like anthocyanins, which fight oxidative stress and inflammation. This means they protect the cells in your heart from damage. They also help lower LDL cholesterol and improve blood vessel function, which reduces the risk of heart disease.
Raspberries are also fantastic for maintaining healthy digestion. They are full of polyphenols, especially ellagic acid, and anthocyanins, which encourage the growth of good bacteria like Bifidobacteria and Lactobacillus. These beneficial bacteria keep your gut balanced and healthy.
Do you love strawberries, too? They aren’t just tasty; they’re also great heart-healthy food. These little red gems improve arterial elasticity, helping to lower the risk of developing heart disease and heart attacks. If you want to focus on maintaining healthy digestion, strawberries can help with that too! They’re rich in antioxidants, which protect your gut from oxidative stress.
Beets

Beets are a nutritional superstar for heart and gut health. Their high content of dietary nitrates does three things to your heart:
- Helps improve blood circulation
- Stabilize diastolic blood pressure
- Lowers cholesterol levels.
All of these effects have significant heart benefits. All of them reduce heart disease risk factors, like chronic inflammation, blood clotting, heart attack, etc. That’s why I suggest eating at least 50 grams of beets every day (in the morning or during lunch).
For digestion, beets are excellent. How? Well, they support the body’s ability to excrete cholesterol. There’s also around 3.4 grams of fiber in one cup. It can reduce risks associated with metabolic syndrome. That’s a big thing, as this makes beets a great choice for supporting cardiovascular health and digestion alike.
Whole Grain Oats

Let me tell you – Oats are a breakfast favorite for good reason. They are good for your heart and there is sufficient research supporting this. They contain soluble fiber, which helps lower cholesterol levels, and ultimately support cardiovascular health. But there’s more to it.
Whole-grain oats work wonders by reducing triglyceride levels, which helps lower the risk of coronary artery disease. Plus, studies suggest that oats are great at keeping your blood flow healthy. How? According to researchers, these grains reduce platelet aggregation and inflammation. This means they can lower the risk of abnormal blood clots forming in your arteries.
In addition to this, oats are also wonderful for digestion. Their fiber properties promote healthy digestion and reduce colon cancer risks. They’re a go-to for any digestive health dietitian looking to improve their patient’s health.
Start your day with oats for a meal that’s both heart and gut-friendly. They’re simple, nutritious, and endorsed by the American Heart Association. Start eating these grains today and you will notice the difference in your health very soon.
Lentils

Did you know lentils are packed with heart-healthy nutrients? They are known to reduce LDL cholesterol levels, lower heart disease risk factors, and improve overall cardiovascular health. Lentils are an essential part of dietary guidelines for heart health.
For the gut, lentils are loaded with both soluble and insoluble fiber, which promotes healthy digestion. They’re a cornerstone of gut-friendly eating. But the best part is that they reduce cancer risk while improving blood sugar regulation. Amazing, right? There’s more.
Lentils are packed with magnesium and polyphenols, which help reduce inflammation in the gut. That’s super important for preventing problems like IBS or Crohn’s disease. Lentils also have B vitamins, iron, and zinc, which support cell repair and energy, keeping your gut lining strong and healthy.
Just one serving of lentils—about half a cup—gives you a whopping 8 grams of fiber, which is a big chunk of your daily value. I love how lentils are filling without being a high-fat food, so they help control appetite while giving your gut the care it deserves.
Leafy Green Vegetables

Leafy greens like spinach and kale are full of dietary nitrates, which are good for your heart. How? Well, they do two main things – help improve blood flow and lower blood pressure. They also protect against heart disease risk factors, making them a must-have for anyone aiming to improve cardiovascular health.
Now, let’s talk about stomach health. Greens offer fiber that supports healthy gut bacteria that aids in digestion. That’s not all. Their short-chain fatty acids promote a healthy gut lining, contributing to overall gut health. I’m not done. Green leafy vegetables are full of magnesium, which helps your intestinal muscles relax. This makes digestion smoother and can ease bloating or cramps.
Greens like spinach and kale also balance gut acidity. This is crucial as it creates a great environment for good bacteria to grow. I’ve found that eating more greens really helps keep my digestion on track. Leafy greens also have lots of chlorophyll, which works like a natural detox for your gut. It binds to toxins and helps remove them, protecting your gut cells from damage.
In short, leafy vegetables are an excellent food for both heart and gut health, offering endless possibilities in your diet.
Conclusion
Taking care of your heart and gut doesn’t have to be complicated. By adding these simple, nutritious foods to your diet, you’ll feel healthier. Snack on nuts like walnuts and almonds to boost heart and gut health You should also include fiber-rich fruits like apples and berries in your meals, as they are good for your heart and stomach.
And if you’re a vegetarian, enjoy leafy greens, beets, and lentils for a powerful nutrient punch. With small, tasty changes, you can enjoy a healthier life!