February 2023
It's Heart Health Month! Let's talk about your gut.
Wait, what does gut health have to do with heart health? I'm glad you asked! Scientists are learning that the microorganisms in the gut are heavily responsible for the health of the entire body.1
The cardiovascular system and the risk factors for chronic CVD (hypertension, hyperlipidemia, and diabetes) are affected directly by this gut flora.2 The bacteria living in the digestive tract send signal molecules that cross the intestinal wall to communicate with tissues and organs in remote locations throughout the body.

These signals:
  • help the body to respond to inflammation,
  • efficiently synthesize beneficial compounds that improve health, and
  • diminish the effects of harmful substances derived from pro-inflammatory foods and environmental triggers.3,4

It is important to have a variety and balance of species of bacteria in the gut. Bacteroidetes and Firmicutes are two common phyla of intestinal bacteria that have different roles in health. Bacteroidetes seem to help with calorie absorption and Firmicutes tend to help more with blood pressure and blood sugar regulation.2 An imbalance of bacteria can cause obesity, hypertension, and elevated blood sugar. Foods with increased fiber and bioactive chemicals increase the concentration of beneficial bacteria (like types of Firmicutes and Bacteroidetes) in the human gut.4 The plants in our diet not only produce different types and amounts of phytochemicals, nutrients, and minerals, but also promote growth and health of different gut bacteria species.4 

Include a variety of vegetables in your diet, not just one or two favorites, for the most health benefit - gut health, heart health, whole health.
Gut Health Tip
Increase your fiber by substituting lentils in recipes that call for ground meat. If the recipe calls for one pound of ground beef, chicken, or pork, try 1/2 pound of meat and 1 cup of lentils. The lentils will absorb the flavor of the seasonings and the meat, but with the added benefit of fiber, plant protein, iron, folate, and phytochemicals (mainly carotenoids). Lentils are great on their own, too.
It's Heart Health Month! See your dentist!
It's not only coincidental that Heart Health Month is the same month as Dental Health Month; as it turns out, poor oral health can translate to poor overall physical health. 
Periodontal disease is chronic inflammation and infection of the tooth supporting structures in your mouth (gums and bone). Periodontal disease is a predictor of cardiovascular health due to increased inflammatory compounds in the chronically diseased mouth that circulate throughout the entire body.5 Medications that are used to treat specific cardiovascular diagnoses can complicate oral health conditions as well. These medications can cause decreased saliva production, dry mouth, and dysbiosis. Check out this article from the American Heart Association about the connections between heart health and dental health.

A recent look at NHANES research data showed that dental health professionals are better predictors of the periodontal disease link to cardiovascular disease than a lay-person’s self-assessment.5 Improving your oral microbiota diversity by eating a diet high in fruits, vegetables and fiber is part of the equation for whole body health. And making an appointment with the dentist factors into that equation as well. When was your last dental exam?
PhytoRx Recipe: Baked Berry Yogurt
Support your gut (and your heart and oral health) with this yogurt recipe. 

This tasty recipe is perfect when you need a quick breakfast or snack. Packed with protein, baked yogurt is an exciting new way to keep you satisfied.

Mix and match berries of your choice for the best sources of phytochemicals.
Citations

1. Tang, W. W., Kitai, T., & Hazen, S. L. (2017). Gut microbiota in cardiovascular health and disease. Circulation Research, 120(7), 1183-1196.

2. Bhat MA, Mishra AK, Tantray JA, Alatawi HA, Saeed M, Rahman S, Jan AT. Gut Microbiota and Cardiovascular System: An Intricate Balance of Health and the Diseased State. Life. 2022; 12(12):1986.

3. Brunt VE, AG Casso, RA Gioscia-Ryan, ZJ Sapinsley, BP Ziemba, ZS Clayton, AE Bazzoni, NS VanDongen, JJ Richey, DA Hutton, MC Zigler, AP Neilson, KP Davy, DR Seals. The gut microbiome-derived metabolite trimethylamine N-oxide induces aortic stiffening and increases systolic blood pressure with aging in mice and humans. Hypertension. 2021; 78:499–511. 

4. Komarnytsky, S., Wagner, C., Gutierrez, J., & Shaw, O. M. (2023). Berries in Microbiome-Mediated Gastrointestinal, Metabolic, and Immune Health. Current Nutrition Reports

5. Sumayin Ngamdu, K., Mallawaarachchi, I., Dunipace, E. A., Chuang, L. H., Jafri, S. H., Shah, N. R., Jeong, Y. N., Morrison, A. R., & Bhatt, D. L. (2022). Association Between Periodontal Disease and Cardiovascular Disease (from the NHANES). The American Journal of Cardiology, 178, 163–168.
Let's connect!
Cheri Granillo
Translational Nutrition Program Manager
704-250-5492