AEC professionals often face high stress and demanding schedules. While genetics and lifestyle are well-known contributors to heart disease, emerging research highlights gut health’s significant role in cardiovascular well-being. Understanding this connection and taking proactive steps through lifestyle and dietary changes can empower workers to improve heart and gut health.

Quick look

• Heart disease is common in the AEC industry due to stress, poor diet, and lifestyle habits.
• The gut produces compounds influencing inflammation, heart function, and overall health and well-being.
• Poor gut health is linked to higher heart disease risk.
• Lifestyle changes, diet, and supplements can improve the gut-heart connection.

The reality of heart health

Heart disease is one of the biggest health threats in North America, and members of the AEC community are no exception. Long hours, high stress, and demanding job conditions take a toll. Data shows that around 211,000 construction workers in the U.S. have been diagnosed with cardiovascular disease—proof that this industry faces some serious heart health challenges.

So, why are the numbers so high in AEC? Several risk factors come into play:

• Long hours and high stress: Tight deadlines, physically demanding work, and unpredictable schedules create the perfect storm for chronic stress. And since stress raises blood pressure and contributes to inflammation, it’s a direct path to heart disease.
• Poor diet and limited food options: Let’s be honest—job sites aren’t exactly known for their salad bars and healthy food options. With limited nutritious choices, many workers rely on processed foods loaded with salt, sugar, and unhealthy fats, all of which increase heart disease risk.
• Lack of physical activity: While AEC jobs can be physically demanding, many roles involve long hours of standing still, operating machinery, or sitting at a desk. A sedentary lifestyle contributes to weight gain, high blood pressure, and heart issues.
• Genetics, smoking, and environmental exposures: Some people are genetically more prone to heart disease, but lifestyle habits also play a big role. Over 27% of construction workers smoke—nearly double the rate of other industries. Add exposure to silica dust, fumes, and other toxins, and the risk of heart disease increases.

How your gut affects your heart

Many people are unaware that gut health directly impacts heart health. The gut produces compounds like trimethylamine N-oxide (TMAO) and phenylacetylglutamine (PAG) that influence levels of inflammation and cardiovascular function. Elevated levels of TMAO have been linked to an increased risk of heart disease because they promote plaque buildup in the arteries.

Research indicates that poor gut health is associated with a higher risk of heart disease. An imbalance in gut bacteria can lead to increased production of harmful compounds, contributing to chronic inflammation and cardiovascular issues.

Smoking further exacerbates this problem, as smokers tend to have higher levels of harmful gut bacteria compared to non-smokers. This imbalance affects gut health and increases the risk of heart disease.

Chronic inflammation resulting from an imbalanced gut microbiome can lead to high blood pressure and arterial damage, both of which are significant risk factors for heart disease. 

How to support the gut-heart connection

By making minor lifestyle tweaks, you can reverse the effects that are commonly seen in heart disease patients. Whether you incorporate one or several of these, each method will help. Here are the top lifestyle changes that support the gut-heart connection: 

Regular exercise

Exercise has been shown to boost circulation, improve digestion, and promote a healthy balance of gut bacteria. Even 30 minutes of moderate exercise (like walking, cycling, or strength training) can help improve gut function and lower inflammation.

Stress management

Chronic stress raises cortisol levels, leading to gut inflammation and disrupting the good bacteria that support heart health. Finding ways to manage stress, like meditation, deep breathing, or even just getting outside for fresh air, can help reduce chronic inflammation and improve gut health—both of which protect your heart.

Good hygiene

Surprisingly, your gut health is affected by what’s on your hands, too. Harmful bacteria can enter your system through contaminated food, unwashed hands, or poor dental hygiene. Brushing and flossing regularly, washing your hands before meals, and handling food safely can help reduce the spread of harmful bacteria contributing to heart disease.

Improve your diet

A balanced diet that supports good gut bacteria includes a variety of veggies, probiotic-rich foods like Greek yogurt and sauerkraut, and healthy protein sources. You should also keep the caloric intake within your daily needs and avoid overeating. When done right, your body will experience reduced inflammation, improved digestion, and a lower risk of heart disease. Here are some things to consider including when it comes to improving your diet: 

• Increase fiber intake: Fiber is your gut’s best friend. It feeds the good bacteria in your digestive system, helping to produce short-chain fatty acids that reduce inflammation and support heart function. Aim for 25-30 grams of fiber daily from whole grains, legumes, fruits, and vegetables to keep your gut microbiome in shape.
• Avoid processed foods: Highly processed foods—think chips, fast food, and sugary snacks—are packed with refined sugars, unhealthy fats, and artificial additives that promote bad gut bacteria and increase inflammation, a major contributor to heart disease. Swapping out processed foods for whole, unprocessed options can lower inflammation and improve heart function over time.
• Eat fermented foods: Fermented foods like yogurt, kimchi, sauerkraut, kefir, and miso are packed with probiotics—good bacteria that keep your gut balanced and reduce the harmful compounds linked to heart disease. Adding just one serving of fermented food daily can boost digestion, reduce bloating, and improve overall gut health. Alternatively, incorporating a probiotic supplement can offer many of the same benefits.

Stay hydrated

Drinking enough water supports digestion, nutrient absorption, and circulation, all of which are critical for heart health. Dehydration can slow digestion and contribute to inflammation, which strains the cardiovascular system. Aim for at least eight glasses of water per day, and if you work in a physically demanding job or high-heat conditions, you may need even more to stay hydrated.

Take supplements

Even with a balanced diet and healthy lifestyle, your body sometimes needs extra help. Supplements can fill nutritional gaps, support gut bacteria, and reduce inflammation, benefiting heart health. 

• Omega-3s: Omega-3 fatty acids in fatty fish, flaxseeds, and walnuts are among the best supplements for heart health. They help reduce inflammation, lower blood pressure, and improve cardiovascular function. Since inflammation is a common link between poor gut health and heart disease, an omega-3 supplement can help break that cycle and promote better overall health.
• Digestive enzymes: Your gut can’t support your heart if it’s struggling to absorb nutrients. Digestive enzymes help break down food more efficiently, allowing your body to absorb the necessary vitamins and minerals to function correctly. If you often feel bloated or sluggish after eating, an enzyme supplement could improve digestion and reduce gut inflammation that might otherwise impact your heart.
• Probiotics: A good probiotic can help restore balance to your gut microbiome, reducing the harmful bacteria linked to heart disease. Studies show probiotics can lower LDL (bad cholesterol) and blood pressure, reducing cardiovascular risk. Look for probiotic supplements that contain multiple strains of bacteria, including Lactobacillus and Bifidobacterium, to get the most benefits.
• Coenzyme Q10 (CoQ10): CoQ10 is a powerful antioxidant that supports heart function and cellular energy production. It’s especially beneficial for those taking statins, as these medications can deplete CoQ10 levels, leading to muscle fatigue and heart strain. There’s also growing evidence that CoQ10 may help support a healthy gut microbiome, adding another layer of protection to your heart health.

While supplements aren’t a replacement for a healthy diet, they can offer extra support where your nutrition falls short. Before adding any new supplement to your routine, it’s a good idea to talk to a doctor—especially if you have existing heart concerns.

Bottom line

Heart disease is a serious concern in construction, but improving gut health may be one of the most overlooked ways to protect your heart. Small, sustainable changes—like managing stress, eating more fiber, and taking the right supplements—can make a real difference. By strengthening the gut-heart connection, you’re actively reducing inflammation, supporting circulation, and lowering your risk of heart disease.

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