Chronic inflammation plays a significant role in the development and progression of cardiovascular diseases (CVD). Understanding this connection and exploring natural strategies to combat inflammation—such as omega-3 fatty acids, nutrition, prebiotic fibre and gut health—can be pivotal in promoting heart health.
Impact of Chronic Inflammation on Heart Health
Inflammation is the body's natural response to injury or infection. However, when inflammation becomes chronic, it may lead to various health issues, including heart disease. Chronic inflammation may contribute to the development of atherosclerosis, a condition characterised by the buildup of fatty plaques in the arteries. This process involves immune system activity that promotes plaque formation and progression, increasing the risk of heart attacks and strokes. pubmed.ncbi.nlm.nih.gov
Omega-3 polyunsaturated essential fatty acids (PUFAs), particularly EPA and DHA, have demonstrated anti-inflammatory effects that may
benefit cardiovascular health. Studies have shown that omega-3 supplementation can reduce cardiovascular mortality and improve outcomes,
with EPA showing more pronounced effects.
When it comes to omega-3, the omega-6 to omega-3 ratio plays a crucial role in heart health, primarily because an imbalanced ratio can contribute to chronic inflammation, key driver of cardiovascular disease.
Why Does the Omega-6:Omega-3 Ratio Matter?
🔴 Too Much Omega-6 = Increased Inflammation
🟢 Balanced Omega-3 = Anti-Inflammatory Protection
What’s the Ideal Ratio?
How to Fix Your Ratio for a Healthier Heart
✅ Reduce Omega-6 Intake: Limit processed foods, vegetable oils, and fried foods.
✅ Increase Omega-3 Intake: Eat fatty fish (salmon, mackerel, sardines) - 5 to 6 serves weekly!
✅ Consider Omega-3 Balance Oil
Supplementation:
If dietary intake is low, a high-quality EPA/DHA supplement combined with polyphenols (preferably good quality olive oil) can
help restore balance.
💡 Bottom Line: A lower omega-6 to omega-3 ratio supports heart health, reduces inflammation, and lowers the risk of cardiovascular disease. Would you like help finding the best ways to improve your ratio? 😊 Click the image below, to learn about the Balance Test.
A diet rich in anti-inflammatory foods can help mitigate chronic inflammation. Incorporating foods high in omega-3s, such as fatty fish
(e.g., salmon, mackerel), walnuts, and flaxseeds, is beneficial. Additionally, consuming a variety of fruits, vegetables, whole grains,
lean proteins, and healthy fats supports overall heart health. For instance, leafy greens provide magnesium and fibre, while avocados
offer healthy fats and fibre.
Emerging research suggests that gut health plays a crucial role in systemic inflammation and, consequently, heart health.
A balanced gut microbiome can influence inflammatory pathways, potentially reducing the risk of cardiovascular diseases.
Probiotic & Prebiotic Benefits: Consuming probiotics (found in yogurt, kefir, and fermented foods)
introduces beneficial bacteria that support gut balance. Prebiotic
fibre
(found in foods like onions, garlic, bananas and oats) feeds these good bacteria, promoting their growth and
enhancing gut barrier function.
How It Helps the Heart: Prebiotic fibre has been linked to lower cholesterol levels, reduced inflammation, and improved blood sugar control, all of which contribute to better heart health. A strong gut microbiome also helps modulate the immune response, helping to prevent chronic inflammation that can harm arteries and lead to heart disease.
By incorporating both probiotics and prebiotic-rich foods, you can support gut health, reduce inflammation, and improve your heart protection, naturally.
Addressing chronic inflammation through natural means such as omega-3 supplementation, a balanced diet, and maintaining gut health with probiotics and prebiotic fibre, can be effective strategies in reducing the risk of heart disease. Implementing these lifestyle changes may help mitigate inflammation and support overall cardiovascular well-being.
