Your heart is one of the most vital organs in your body, working tirelessly to keep you moving, thinking, and thriving. But did you know that what you eat can have a significant impact on your heart health? If you’re gluten-free, whether by choice or necessity, there are important factors to consider when it comes to maintaining a heart-healthy diet.
The Connection Between Gluten and Heart Health
For those with celiac disease or gluten sensitivity or intolerance, consuming gluten can lead to chronic inflammation, which is a known risk factor for heart disease. Studies have shown that people with untreated celiac disease may be at a higher risk for heart issues due to malabsorption of key nutrients like fiber, iron, and B vitamins. However, simply going gluten-free doesn’t automatically mean you’re eating a heart-healthy diet—it’s all about the quality of the foods you choose.
Gluten-Free Pitfalls: What to Avoid
Many gluten-free processed foods are loaded with refined starches, added sugars, and unhealthy fats, which can contribute to weight gain, high “bad” cholesterol, and inflammation—all factors that negatively affect heart health. Instead of relying on packaged gluten-free options, focus on nutrient-dense whole close to their source foods.
How to Improve Your Heart Health on a Gluten-Free Diet
💙 Fill Up on Fiber – Whole grains like quinoa, millet, buckwheat, or the many kinds of rice such as black or red rice provide fiber. Colorful fiber rich complex carbohydrate vegetables such as beets, leafy greens, carrots and cruciferous veggies; broccoli, brussels, cauliflower. All help to lower inflammation and support healthy digestion.
💙 Eat More Healthy Fats – Omega-3 fatty acids, found in wild-caught fish, like salmon, black cod or mackerel, walnuts, flaxseeds, and of course cold pressed organic olive oil, all help to reduce inflammation and improve heart function.
💙 Boost Your Antioxidants – Load up on colorful fruits, vegetables and fresh herbs like cilantro or parsley, red and purple berries, leafy greens, and red or yellow peppers to fight oxidative stress and support circulation.
💙 Choose Lean Proteins – Wild fish, organic poultry, pasture raised eggs, grass-fed meats like lamb or bison, lentils, and beans offering high-quality protein without inflammatory additives.
💙 Be Mindful of Salt & Sugar – Many gluten-free packaged foods contain high levels of sodium and sugar to enhance flavor. Opt for whole, unprocessed foods, or better yet, start to bake treats to support balanced blood pressure and blood sugar.
💙 Stay Active & Manage Stress – Exercise, hydration, and stress management play a huge role in heart health. Practices like yoga, meditation, and outdoor walks improve circulation and overall well-being.
A Heart-Healthy Gluten-Free Lifestyle
Transitioning to a gluten-free diet, whether for medical reasons or by choice, is an opportunity to refocus on eating whole, nourishing foods that fuel your body. Instead of relying on gluten-free packaged foods, prioritize heart-loving ingredients that you use to create amazing meals and treats that support your cardiovascular system and overall health.
By making mindful choices, you can protect your heart, reduce inflammation, and enjoy delicious, nourishing meals that keep you feeling your best. ❤️
Pegs knows all too well having a genetic heart disease diagnosis. Both her father and brother had open heart surgeries for clogged heart disease. Dr. Mark Hyman says, “heart disease is not a one size fits all disease”. In his Podcast episode, he explains how high cholesterol shows up on western medicine testing. However, we know now that high cholesterol is not the true marker for heart health risks. Today, doctors are finding that those small veins are the ones we need to pay closer attention too and other risk factors that are the real cause for heart disease.
Two Podcasts to help to understand heart disease in an easy digestible way.
Dr. Mark Hyman has disclosed many ways to prevent heart disease in this podcast episode of “Hidden Sources of Heart Attacks and How to Prevent Them”. Have a listen to this informative podcast episode . There are many new tests that actually help doctors look deeper and find problematic issues before heart attacks happen and to help minimize heart disease. Studies reveal lowering inflammation is critical for so many diseases, especially heart disease.
Dr. William Li, a renowned doctor and research scientist who explains about cholesterol and heart disease. Have a listen to his podcast, The Shocking Truth about Cholesterol and Heart Disease.
Dr. Hyman “Your environment, in turn, changes gene expression, subsequently modulating inflammation, oxidative stress and metabolic dysfunction. These are the reasons we get sick and develop heart disease along with other problems.
Dr. Hyman, “you’ve heard me talk about before. But it’s so important that I want to emphasize it again and show you how it’s a hidden cause of poor health.
I’m talking about inflammation
That’s actually good news. Addressing and fixing the root causes benefits most chronic disease. These modifications will make you feel alive and healthy without the side effects of medication”
Peggy and Megan developed their anti-inflammatory cleanse with food and lifestyle program after learning from cardiologist Dr. Alejandro Junger, creator of The Clean Program. CGK Reset Program helps to eliminate and reduce inflammation in our body and brain using a special dietary program that gives you a depth of information to discover your power fuel and learn which foods work best in your body. The reset has the potential to prevent and reverse auto-immune disease or any chronic symptoms you’ve been experiencing. Our goal is for you to live free from chronic symptoms so you can feel alive and vibrant!
If interested in learning how you can reduce or eliminate inflammation in your body and up level your health using CGK Anti-inflammatory Cleansing with Food Reset Program, please schedule a complementary zoom call with Pegs today. With 25 years of experience helping clients heal using food and lifestyle programs, our wholistic approach has helped hundreds. Pegs looks forward to helping YOU live the most happy, healthy juicy life! Schedule your call today!