10 Anti-Inflammatory Foods That Support Both Gut Health and Heart Health
Why Inflammation is the Common Denominator
Inflammation isn't just a buzzword—it's the underlying mechanism connecting gut health and cardiovascular disease. Chronic, low-grade inflammation acts as a bridge between what happens in your digestive tract and what happens in your arteries.
Here's how it works: when your gut becomes inflamed due to poor diet, stress, or microbial imbalance (dysbiosis), the intestinal barrier can become compromised. This "leaky gut" allows inflammatory compounds like lipopolysaccharide (LPS) to enter your bloodstream. Once in circulation, these compounds trigger systemic inflammation that affects your entire cardiovascular system.
Studies published in the American Heart Association journals show that markers of systemic inflammation—such as C-reactive protein (CRP), interleukin-6 (IL-6), and tumor necrosis factor-alpha (TNF-α)—are elevated in individuals with both gut dysfunction and cardiovascular disease. Research from the CANTOS trial proved that reducing inflammation independently of cholesterol levels decreased cardiovascular events by 15%, demonstrating that inflammation itself—not just high cholesterol—drives heart disease.
The good news? Food is one of the most powerful tools we have to reduce inflammation at both sites simultaneously. When we eat anti-inflammatory foods rich in omega-3 fatty acids, polyphenols, and fiber, we're nourishing both our gut microbiome and our cardiovascular system.
Let's explore 10 foods that target inflammation where it starts—in the gut—and follow it all the way to your heart and arteries.
Food #1: Wild Salmon - Omega-3s for Gut Lining and Arteries
Wild salmon is one of nature's most powerful anti-inflammatory foods, packed with EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—the marine-based omega-3 fatty acids your body needs but cannot produce on its own.
How It Supports Your Gut:
Omega-3 fatty acids from salmon help maintain the integrity of your intestinal barrier by reducing gut inflammation. According to research published in Discover Medicine, omega-3s modulate the composition and diversity of the gut microbiome, increasing beneficial bacterial species that support digestive health. The anti-inflammatory properties of EPA and DHA reduce inflammatory markers in the gut, helping prevent conditions like inflammatory bowel disease.
How It Protects Your Heart:
The American Heart Association recommends eating fatty fish like salmon at least twice weekly to reduce the risk of heart disease and stroke. Research published in the Journal of the American College of Cardiology shows that omega-3 fatty acids:
Lower plasma triglycerides significantly
Reduce resting heart rate and blood pressure
Improve myocardial efficiency
Lower inflammation throughout the cardiovascular system
Reduce risk of arrhythmias (abnormal heart rhythms)
A study in PMC found that omega-3s suppress pro-inflammatory cytokines and reduce expression of cell adhesion molecules critical in atherosclerosis development. The Circulation journal reports that EPA and DHA interfere with the arachidonic acid cascade, reducing production of inflammatory prostaglandins, thromboxanes, and leukotrienes—all compounds that promote vasoconstriction, platelet aggregation, and inflammation.
The Evidence:
According to the Mayo Clinic and Cleveland Clinic, people who eat dietary sources of fish oil at least twice a week have a lower risk of dying of heart disease. Research shows strong evidence that omega-3 fatty acids significantly reduce blood triglyceride levels and provide modest reductions in blood pressure.
Practical Tip: Choose wild-caught salmon over farm-raised when possible. Wild varieties—particularly Chinook, coho, and sockeye—tend to have higher omega-3 content. Aim for 3-4 ounces of fatty fish twice per week, or about 1 gram daily of combined EPA and DHA.
Food #2: Oats - Beta-Glucan Fiber for Cholesterol and Microbiome
Oats are a powerhouse whole grain rich in beta-glucan, a type of soluble fiber with remarkable effects on both cholesterol metabolism and gut microbiome composition.
How They Support Your Gut:
Research published in Frontiers in Nutrition demonstrates that oat beta-glucan modulates the gut microbiota, particularly bacterial species that influence bile acid metabolism and production of short-chain fatty acids (SCFAs). A study in PMCfound that oat consumption significantly increased populations of beneficial bacteria including Bifidobacterium, Akkermansia muciniphila, and Roseburia—all associated with improved metabolic health and reduced inflammation.
Beta-glucan acts as a prebiotic, feeding beneficial gut bacteria that ferment it into SCFAs like butyrate, propionate, and acetate. These SCFAs strengthen the intestinal barrier, reduce gut inflammation, and support overall digestive health. According to research in Nature Communications, consumption of oats containing 3.0 grams of beta-glucan for 45 days significantly increased beneficial gut bacteria and SCFA production.
How They Lower Cholesterol:
The cholesterol-lowering effect of oats has been so well-documented that the U.S. Food and Drug Administration (FDA) authorized health claims for oat products, stating that consumption of at least 3 grams per day of beta-glucan can reduce cardiovascular disease risk.
Research in Frontiers in Nutrition explains the mechanism: oat beta-glucan increases viscosity of intestinal contents, which enhances excretion of bile acids and cholesterol in feces. The gut bacteria also play a crucial role—by altering bile acid metabolism, they trigger the liver to pull more cholesterol from the blood to produce new bile acids, effectively lowering serum cholesterol levels.
A meta-analysis cited by PMC found that beta-glucan consumption reduces:
Total cholesterol by approximately 3%
LDL cholesterol ("bad" cholesterol) by up to 4%
Triglycerides by up to 5%
The Evidence:
Studies in Frontiers in Immunology showed that consuming 80 grams of oats daily (containing 3.0 grams of beta-glucan) for 45 days effectively reduced total cholesterol and LDL cholesterol in individuals with high cholesterol. The research demonstrated that this cholesterol reduction was associated with increased populations of beneficial bacteria and altered gut microbiome composition.
Practical Tip: Aim for 3 grams of beta-glucan daily—found in about 1.5 cups of cooked oatmeal or 3/4 cup of dry rolled oats. Steel-cut oats and old-fashioned rolled oats retain more beta-glucan than instant varieties.
Food #3: Blueberries - Polyphenols for Gut Bacteria and Oxidative Stress
Blueberries, particularly wild blueberries, are among the most polyphenol-rich foods available, loaded with anthocyanins—the compounds responsible for their deep blue color—and other protective antioxidants.
How They Support Your Gut:
According to research published in Critical Reviews in Food Science and Nutrition, wild blueberries provide fiber and polyphenols that reach the colon largely intact—only about 5-10% are absorbed in the small intestine. Once in the colon, gut microbes transform these compounds into bioactive metabolites that enter the bloodstream. These microbial metabolites may account for up to 40% of the active compounds in blood after eating blueberries.
A six-week clinical study highlighted in Frontiers in Nutrition found that adults who consumed 25 grams of freeze-dried wild blueberry powder daily significantly increased populations of beneficial Bifidobacterium species. Research in PMCshowed that blueberry consumption improved gut health by:
Improving intestinal morphology
Reducing gut permeability
Suppressing oxidative stress in the gut
Ameliorating gut inflammation
Modulating composition and function of gut microbes
How They Protect Your Heart:
Research published in Nutrition demonstrates that blueberry consumption improves vascular function through multiple pathways, including enhanced nitric oxide bioavailability, reduced oxidative stress, and decreased inflammation.
According to studies cited in EurekAlert!, the mechanisms include:
Nitric oxide signaling that supports healthy blood vessel function
Reduction in inflammatory markers and oxidative stress
Improved lipid and glucose metabolism
Decreased blood pressure in individuals with elevated levels
Enhanced endothelial function (the lining of blood vessels)
A review in Frontiers in Nutrition found that chronic blueberry consumption was associated with reduced systemic inflammation, improved insulin sensitivity, and decreased cardiovascular disease risk markers.
The Evidence:
Research in National Agricultural Library studies showed that polyphenol metabolites produced by gut bacteria after blueberry consumption were associated with improvements in endothelial function and other cardiovascular health measures. Wild blueberries' polyphenols have been shown to support multiple biological pathways relevant to cardiometabolic health, from blood vessel function to inflammation reduction.
Practical Tip: Aim for about 1 cup of blueberries (fresh or frozen) daily. Wild blueberries contain even higher concentrations of polyphenols than cultivated varieties. Add them to smoothies, oatmeal, yogurt, or eat them as a snack.
Food #4: Walnuts - ALA Omega-3s for Brain, Gut, and Heart
Walnuts are the only tree nut significantly high in alpha-linolenic acid (ALA), a plant-based omega-3 fatty acid. Just one ounce contains about 2.5 grams of ALA—more than any other nut.
How They Support Your Gut:
According to research published in Cleveland Clinic studies, walnuts can improve gut health significantly. In a clinical trial, adults who ate 1.5 ounces of walnuts daily for eight weeks had more beneficial gut bacteria during the walnut consumption period. The beneficial changes included increased populations of bacteria that produce butyrate and other health-promoting compounds.
Research from Texas Tech revealed that the fiber in walnuts helps gut bacteria produce more L-homoarginine, an amino acid that lowers cardiovascular disease risk—demonstrating how walnuts work through the gut-heart axis to protect health.
How They Protect Your Heart and Brain:
Studies published in PMC show that walnut consumption improves the omega-3 fatty acid profile in plasma. After just 4 weeks of walnut consumption, participants showed:
Significantly increased ALA levels
Increased EPA (eicosapentaenoic acid)
Improved total omega-3 levels
Reduced omega-6 to omega-3 ratio
Research in ACS Omega demonstrates that walnuts have anti-inflammatory, endothelial-modulatory, triglyceride-lowering, and blood pressure-modulating effects. Cohort studies confirm that regular walnut consumption is particularly effective for cardiovascular disease incidence reduction.
According to Cleveland Clinic, walnuts can:
Lower total cholesterol up to 3%
Reduce LDL ("bad") cholesterol up to 4%
Decrease triglycerides up to 5%
The ALA in walnuts has been shown to reduce heart disease risk by 10% for each gram consumed daily. Walnuts are also packed with polyphenols and vitamin E—powerful antioxidants that fight oxidative stress caused by LDL cholesterol.
The Evidence:
Research shows that individuals with high omega-3 fatty acids in their blood are more likely to have better cognitive and brain health. The omega-3s and antioxidants in walnuts help reduce inflammation and oxidative damage in the brain, potentially reducing risk of cognitive decline.
Practical Tip: Eat about 1 ounce (12-14 walnut halves or 1/4 cup) daily. Add them to salads, oatmeal, or eat as a snack. Store in the refrigerator or freezer to prevent the healthy fats from going rancid.
Food #5: Leafy Greens - Nitrates for Blood Pressure, Fiber for Gut
Dark leafy greens like spinach, kale, arugula, and Swiss chard are nutritional powerhouses loaded with dietary nitrates, fiber, vitamins, minerals, and antioxidants.
How They Support Your Gut:
Leafy greens are excellent sources of both soluble and insoluble fiber. The fiber serves as fuel for beneficial gut bacteria, promoting a diverse and healthy microbiome. Additionally, leafy greens contain ALA (alpha-linolenic acid), a plant-based omega-3 fatty acid that supports gut health.
The chlorophyll in dark leafy greens has been shown to have prebiotic-like effects, feeding beneficial bacteria and supporting a balanced gut ecosystem. The high magnesium content in leafy greens also supports healthy gut motility and regularity.
How They Lower Blood Pressure:
Leafy greens are particularly rich in dietary nitrates, which your body converts to nitric oxide—a molecule that relaxes and dilates blood vessels, improving blood flow and reducing blood pressure.
Research has consistently shown that:
Dietary nitrates from vegetables improve endothelial function
Regular consumption of nitrate-rich vegetables is associated with lower blood pressure
Nitric oxide production supports vascular health and reduces arterial stiffness
The fiber in leafy greens also helps reduce cholesterol absorption in the gut and supports healthy blood sugar regulation, both important for cardiovascular health.
The Evidence:
Studies show that individuals who regularly consume leafy green vegetables have lower rates of cardiovascular disease and better overall heart health markers. The combination of nitrates, fiber, antioxidants, vitamins (especially folate and vitamin K), and minerals makes leafy greens one of the most protective food groups for heart health.
Practical Tip: Aim for at least 2-3 cups of leafy greens daily. Variety matters—rotate between spinach, kale, arugula, collard greens, and Swiss chard. Raw greens in salads, lightly sautéed, or added to smoothies all count.
Food #6: Fermented Foods - Probiotics and Anti-Inflammatory Compounds
Fermented foods like yogurt, kefir, sauerkraut, kimchi, and kombucha contain live beneficial bacteria (probiotics) that directly support gut health and have far-reaching effects on inflammation and cardiovascular health.
How They Support Your Gut:
According to a landmark study from Stanford School of Medicine published in Cell, a diet rich in fermented foods enhances the diversity of gut microbes and decreases molecular signs of inflammation. Researchers found that participants who consumed fermented foods for 10 weeks showed:
Increased overall microbial diversity (a marker of gut health)
Stronger effects with larger servings
Decreased levels of 19 inflammatory proteins, including interleukin-6
Research in PMC explains that fermented foods modulate both the composition and function of the gut microbiota. The live probiotics in fermented foods can:
Enhance intestinal barrier integrity
Reduce low-grade inflammation associated with endotoxemia
Produce beneficial metabolites like short-chain fatty acids, bioactive peptides, and lactic acid
A study published in Frontiers in Nutrition showed that consumption of fermented foods introduces beneficial microorganisms to the intestinal tract and helps manage disorders associated with gut microbial dysbiosis.
How They Protect Your Heart:
The cardiovascular benefits of fermented foods stem from multiple mechanisms. According to UCI Health and Cleveland HeartLab research:
The live microorganisms in fermented foods reduce cholesterol absorption in the gut
This lowers risk for atherosclerosis (cholesterol buildup in arteries)
Reduced systemic inflammation decreases cardiovascular disease risk
Improved gut barrier function prevents inflammatory compounds from entering circulation
Research in Cambridge Core found that while individual studies show varying results, the overall body of evidence suggests fermented vegetables can positively affect gut microbiota composition. A 15-year Japanese cohort study found that natto (fermented soybean) intake was correlated with decreased cardiovascular disease-associated deaths.
The Evidence:
According to the Stanford study, participants consuming an average of 6.3 servings of fermented foods per day showed decreased inflammatory markers. Research in PMC notes that fermented foods are particularly effective at:
Lowering cholesterol
Reducing insulin resistance
Decreasing body weight and blood pressure
Improving metabolic health markers
Practical Tip: Start with 1-2 servings daily and gradually increase. Choose naturally fermented products (look for "live and active cultures" or "naturally fermented" on labels). Good options include plain yogurt, kefir, sauerkraut, kimchi, miso, and kombucha.
Food #7: Olive Oil - Polyphenols and Healthy Fats
Extra virgin olive oil (EVOO) is the cornerstone of the Mediterranean diet and one of the healthiest fats you can consume, loaded with monounsaturated fats and powerful polyphenols.
How It Supports Your Gut:
The polyphenols in olive oil act as prebiotics, feeding beneficial gut bacteria and promoting microbial diversity. Research shows that olive oil polyphenols can:
Increase populations of beneficial bacteria like Bifidobacteria
Reduce pathogenic bacteria
Support intestinal barrier function
Provide anti-inflammatory effects in the gut
The oleic acid in olive oil also supports the absorption of fat-soluble vitamins and phytonutrients, enhancing overall nutritional status.
How It Protects Your Heart:
The PREDIMED trial—one of the largest and most rigorous studies on Mediterranean diet—showed that participants who consumed extra virgin olive oil or nuts had a 30% lower rate of major cardiovascular events compared to a control low-fat diet.
Olive oil's cardiovascular benefits include:
Reducing LDL ("bad") cholesterol oxidation
Increasing HDL ("good") cholesterol
Lowering blood pressure
Reducing inflammation (CRP, IL-6, TNF-alpha)
Improving endothelial function
Providing antioxidant protection
The polyphenol oleocanthal in EVOO has anti-inflammatory properties similar to ibuprofen, naturally reducing inflammation throughout the body without side effects.
The Evidence:
Research consistently shows that replacing saturated fats with monounsaturated fats from olive oil improves cardiovascular health markers. The combination of healthy fats and polyphenols makes EVOO uniquely protective for both gut and heart health.
Practical Tip: Use 2-4 tablespoons of extra virgin olive oil daily. Drizzle on salads, vegetables, and cooked dishes. Choose high-quality EVOO stored in dark bottles to preserve polyphenol content. Avoid heating to very high temperatures to protect beneficial compounds.
Food #8: Beets - Nitric Oxide Production and Gut Support
Beets are one of the richest dietary sources of nitrates, which your body converts into nitric oxide—a critical molecule for cardiovascular health.
How They Support Your Gut:
Beets contain both soluble and insoluble fiber, supporting healthy digestion and feeding beneficial gut bacteria. The betalains—pigments that give beets their deep red color—have anti-inflammatory and antioxidant properties that support gut health.
Research shows that the fiber in beets promotes:
Healthy bowel movements
Beneficial bacterial growth
Reduced gut inflammation
Improved nutrient absorption
How They Boost Nitric Oxide Production:
Beets are particularly high in dietary nitrates, which follow this pathway in your body:
You consume beets containing dietary nitrates
Beneficial bacteria in your mouth convert nitrates to nitrites
In the stomach and bloodstream, nitrites convert to nitric oxide
Nitric oxide relaxes and dilates blood vessels
This process results in:
Lowered blood pressure
Improved blood flow
Enhanced oxygen delivery to tissues
Better exercise performance
Reduced arterial stiffness
The Evidence:
Multiple studies show that beetroot juice or whole beets can significantly lower blood pressure in people with hypertension. The effect is most pronounced in individuals with elevated blood pressure, with reductions of 4-10 mmHg possible with regular consumption.
Practical Tip: Consume beets 2-3 times per week. Roast them, add to salads, blend into smoothies, or drink beetroot juice. Both cooked and raw beets provide benefits, though some nitrate content is lost with cooking.
Food #9: Avocados - Fiber, Healthy Fats, Anti-Inflammatory
Avocados are nutrient-dense fruits rich in monounsaturated fats, fiber, potassium, and various bioactive compounds that support both gut and cardiovascular health.
How They Support Your Gut:
One avocado contains approximately 10 grams of fiber—about 40% of your daily needs. This fiber includes both soluble and insoluble types that:
Feed beneficial gut bacteria
Promote regular bowel movements
Support a diverse microbiome
Reduce gut inflammation
Research shows that avocado consumption increases populations of beneficial gut bacteria that produce SCFAs, which strengthen the intestinal barrier and reduce systemic inflammation.
How They Protect Your Heart:
The monounsaturated fats in avocados—primarily oleic acid—have been shown to:
Lower LDL cholesterol
Increase HDL cholesterol
Reduce triglycerides
Improve overall lipid profiles
Provide anti-inflammatory effects
Avocados are also incredibly high in potassium (more than bananas), which helps regulate blood pressure by counteracting sodium's effects. One avocado provides about 20% of your daily potassium needs.
The combination of healthy fats, fiber, and potassium makes avocados particularly effective for reducing cardiovascular disease risk.
The Evidence:
Studies show that replacing saturated fats with the monounsaturated fats found in avocados improves cholesterol levels and reduces cardiovascular disease risk. The fiber content also supports healthy blood sugar regulation, important for metabolic and heart health.
Practical Tip: Enjoy 1/2 to 1 avocado daily. Add to salads, smoothies, toast, or eat plain with a sprinkle of salt and lime. The healthy fats also help you absorb fat-soluble vitamins from other foods.
Food #10: Green Tea - Polyphenols for Microbiome and Cardiovascular System
Green tea is one of the most studied beverages for health benefits, rich in catechins—particularly epigallocatechin gallate (EGCG)—powerful polyphenols with extensive anti-inflammatory and antioxidant properties.
How It Supports Your Gut:
Green tea polyphenols act as prebiotics, selectively promoting the growth of beneficial bacteria while inhibiting pathogenic bacteria. Research shows that green tea consumption:
Increases populations of Bifidobacteria and Lactobacillus
Reduces harmful bacteria
Improves gut microbial diversity
Produces bioactive metabolites when fermented by gut bacteria
The catechins in green tea also have direct anti-inflammatory effects in the gut, reducing inflammation and supporting intestinal barrier integrity.
How It Protects Your Heart:
Extensive research demonstrates that regular green tea consumption:
Lowers LDL cholesterol
Reduces blood pressure
Improves endothelial function
Decreases inflammation
Reduces oxidative stress
Lowers cardiovascular disease risk
The EGCG in green tea has been shown to prevent LDL cholesterol oxidation—a critical step in atherosclerosis development. Green tea also improves insulin sensitivity and supports healthy blood sugar regulation.
The Evidence:
Large population studies show that individuals who drink green tea regularly have lower rates of cardiovascular disease and mortality. The polyphenols in green tea work synergistically with gut bacteria to produce metabolites that circulate throughout the body, providing systemic anti-inflammatory and antioxidant effects.
Practical Tip: Drink 2-3 cups of green tea daily. Steep for 3-5 minutes in water that's hot but not boiling (about 160-180°F) to preserve beneficial compounds. Avoid adding sugar; a squeeze of lemon can enhance polyphenol absorption.
How to Incorporate These Foods Daily
The key to reaping the anti-inflammatory benefits of these foods is consistency. You don't need to eat all 10 every single day, but aim to include several of them in your regular rotation. Here are practical strategies:
Morning:
Start with oats topped with blueberries and walnuts
Add ground flaxseed or chia seeds for extra omega-3s
Drink green tea instead of coffee, or alternate between the two
Include fermented yogurt or kefir
Afternoon:
Make a large salad with leafy greens, avocado, and olive oil dressing
Include wild salmon or another fatty fish 2-3 times per week
Snack on walnuts or add them to yogurt
Drink green tea
Evening:
Roast or sauté vegetables (including beets) with olive oil
Include fermented foods like sauerkraut or kimchi as a side dish
Use leafy greens in stir-fries, soups, or as a bed for protein
Prepare overnight oats for the next morning
General Tips:
Batch cook: Roast a large batch of beets, prepare overnight oats, or wash and prep greens for the week
Strategic swaps: Replace butter with olive oil, swap regular snacks for walnuts, choose salmon over other proteins
Build bowls: Create nourishing bowls with a base of greens, add salmon or beans, top with avocado, drizzle with olive oil
Smoothie strategy: Blend leafy greens, blueberries, avocado, and ground flaxseed for a nutrient-dense breakfast
Fermentation first: Start each meal with a small serving of fermented food to support digestion
3-Day Sample Meal Plan Featuring All 10 Foods
Day 1
Breakfast: Overnight oats made with:
1/2 cup rolled oats
1 cup plain kefir (fermented food)
1/2 cup blueberries
2 tablespoons chopped walnuts
1 cup green tea on the side
Lunch: Large salad with:
3 cups mixed leafy greens (spinach, arugula, kale)
4 oz grilled wild salmon
1/2 avocado, sliced
1/2 cup roasted beets
Dressing: 2 tablespoons olive oil, lemon juice, herbs
Snack:
1 cup green tea
1/4 cup walnuts
Dinner:
4 oz baked wild salmon with herbs
2 cups sautéed leafy greens (kale or Swiss chard) in olive oil
1/2 cup fermented sauerkraut on the side
Side of roasted vegetables
Day 2
Breakfast: Smoothie bowl with:
1 cup frozen blueberries
1 large handful spinach
1/2 avocado
1 tablespoon ground flaxseed
Topped with: 2 tablespoons walnuts, sliced berries
1 cup green tea
Lunch: Buddha bowl with:
1 cup cooked oats (savory preparation)
3 cups mixed greens
1/2 cup fermented kimchi
1/2 avocado
Roasted beets
Drizzle of olive oil and tahini
Snack:
Plain yogurt (fermented food) with blueberries and walnuts
Green tea
Dinner:
Grilled salmon (4 oz)
Large salad with leafy greens, olive oil dressing
Steamed vegetables
Kombucha (fermented beverage) with dinner
Day 3
Breakfast:
Steel-cut oats topped with blueberries, walnuts, and cinnamon
Side of plain kefir or yogurt
Green tea
Lunch: Salmon salad:
4 oz wild salmon (leftover or canned)
3 cups leafy greens
1/2 avocado
Cherry tomatoes
Olive oil and lemon dressing
2 tablespoons sauerkraut mixed in
Snack:
Beet hummus with vegetable sticks
Green tea
Handful of walnuts
Dinner:
Seared wild salmon with olive tapenade
Massaged kale salad with olive oil
Roasted beets with olive oil and balsamic
Small serving of fermented pickles
Green tea after dinner
Throughout Each Day:
Aim for 2-3 cups of green tea
Use olive oil as your primary fat for cooking and dressing
Include fermented foods at least once daily
Snack on walnuts between meals
The Bottom Line
Inflammation is the common thread connecting gut dysfunction and cardiovascular disease. When you nourish your gut with anti-inflammatory foods, you're simultaneously protecting your heart.
These 10 foods—wild salmon, oats, blueberries, walnuts, leafy greens, fermented foods, olive oil, beets, avocados, and green tea—work synergistically to:
Reduce systemic inflammation
Support a diverse, healthy gut microbiome
Lower cholesterol and blood pressure
Improve vascular function
Decrease oxidative stress
Enhance metabolic health
You don't need separate protocols for gut health versus heart health. Real food heals everything.
Start by adding 2-3 of these foods to your daily routine this week. Next week, add 2-3 more. Within a month, you'll have built a sustainable, anti-inflammatory eating pattern that supports your entire body—from your gut to your heart to your brain.
Remember: consistency matters more than perfection. Small, daily actions add up to significant long-term health benefits.
References & Research Links
Wild Salmon & Omega-3 Fatty Acids
https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
https://link.springer.com/article/10.1007/s44337-025-00212-0
https://www.ahajournals.org/doi/10.1161/01.cir.0000038493.65177.94
Oats & Beta-Glucan
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2019.00171/full
https://www.tandfonline.com/doi/full/10.1080/10408398.2024.2345159
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2023.1095245/full
https://www.frontiersin.org/journals/immunology/articles/10.3389/fimmu.2021.787797/full
Blueberries & Polyphenols
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2024.1415737/full
https://www.earth.com/news/wild-blueberries-support-heart-health-in-a-powerful-measurable-way/
https://www.sciencedirect.com/science/article/abs/pii/S0271531723000921
Walnuts & ALA Omega-3s
https://health.clevelandclinic.org/health-benefits-of-walnuts
https://www.today.com/health/diet-fitness/omega-3-foods-rcna137467
Fermented Foods & Probiotics
https://www.clevelandheartlab.com/blog/fermented-foods-can-help-your-health/
https://www.frontiersin.org/journals/nutrition/articles/10.3389/fnut.2022.976020/full
https://www.ucihealth.org/blog/2024/09/gut-health-and-fermented-foods
Additional Supporting Research
https://www.webmd.com/diet/ss/slideshow-omega-3-health-benefits
https://www.today.com/health/diet-fitness/nuts-with-most-omega-3s-heart-health-rcna250493
Disclaimer
The information in this article is for educational purposes only and is not intended as medical advice. I am a Certified Functional Nutrition Counselor (CFNC), not a medical doctor. Always consult with your healthcare provider before making dietary changes, especially if you have a medical condition, take medications, or are pregnant or nursing. Individual results may vary based on bio-individuality, and this content is not intended to diagnose, treat, cure, or prevent any disease.
