How a Heart-Healthy Diet Supports Better Hearing

The foods you eat have a big impact on your overall health, your energy levels, and your mood. But did you know that your diet can affect your ears? A recent study shows that a heart-healthy diet supports better hearing. Let’s take a look at the study, and what you should eat for your ears.

The Link Between Diet and Your Ears

Several researchers at the Brigham and Women’s Hospital in Boston, Massachusetts examined how diet affects hearing. This 2019 study looked at data from over 3,000 women to find out what they ate and how their diet affected their hearing. All the women had a hearing test, and then had a second hearing test after 3 years. At that time, they reported what diet they followed.

The study showed that eating a heart-healthy diet supports better hearing. This diet includes lots of fresh fruits and vegetables, as well as healthy proteins and whole grains. Women who ate a healthy diet were 25% less likely to develop a hearing loss!  

How Does Food Affect Your Hearing?

The reason a heart-healthy diet is good for your ears is because your heart directly impacts your ears. 

Blood flow is extremely important for the whole body, and for your ears. When your heart is strong, oxygenated blood is pumped throughout your body, and the cells in the ear get the oxygen and nutrients they need to stay healthy.

However, when your heart isn’t healthy, you may experience high blood pressure, inflammation, and even low blood oxygen levels. The cells in the ear are vulnerable to these changes in blood flow, and they can be damaged or even die! This can cause hearing loss.

What Should You Be Eating?

The women in the study followed several different healthy diets. These included:

• AMED (alternate Mediterranean diet): A diet filled with fruits and vegetables. Nuts, whole grains, and legumes are all encouraged, and the diet includes olive oil and fish.

• DASH (the Dietary Approaches to Stop Hypertension): This diet promotes eating fruits and vegetables, along with low-fat dairy and lean meat. It also limits the intake of salt, sugar, and fat.

• AHEI-2010 (the 2010 Alternative Healthy Eating Index): Similar to the DASH, this diet encourages eating lots of vegetables and fruits, and discourages eating sugar, sodium, and animal fat. 

All of these diets have a lot in common. They promote eating lots of different vegetables that are packed with nutrients. They also recommend eating generous portions of fruits, legumes, beans, whole grains, and nuts. Along with fruits and vegetables, these diets include fish and lean meats, and a moderate intake of healthy animal fats. 

Vitamins and Minerals

The great thing about a heart-healthy diet is that the fruits and vegetables you eat are loaded with vitamins and minerals. Make sure your diet includes sources of vitamin A and vitamin C, such as broccoli, dark leafy vegetables, oranges, and other citrus fruits.

• Magnesium is important for your heart health, and this mineral helps regulate blood pressure. It also helps strengthen your bones and improve overall health. Food with magnesium includes dark chocolate, nuts, seeds, and whole grains.
• Potassium also keeps your heart healthy. This mineral regulates the fluid in our bodies and can lower blood pressure. You’ll find potassium in spinach, tomatoes, yogurt, and several fruits. 
• Folic acid reduces your risk of heart disease and stroke. Folate helps with the development of healthy new cells, and it also promotes better circulation throughout the body. You’ll find folic acid in asparagus, beans, lentils, and organ meats.

What Foods Should You Avoid?

Heart-healthy diets also stress the importance of limiting sugar intake. Processed foods that are high in sugars aren’t heart-healthy options, and you should avoid sugary drinks. It’s better to have some fruit if you have a sugar craving. 

The diets also limit sodium intake, and advise people to consume fatty foods in moderation. Red meat should only be eaten occasionally.

Do You Have Hearing Loss?

Do you think you have hearing loss? Visit our hearing health specialists for a hearing test. We’ll help you find out more about your hearing health and recommend even more ways you can support better hearing.