Mixed
Specific dietary components, including omega-3 fatty acids, Mediterranean diet patterns, B-vitamins, probiotics, polyphenols, and weight loss, acutely and chronically improve HRV, while high saturated/trans fats and high glycemic carbohydrates reduce it.
To improve your HRV, focus on a Mediterranean-style diet rich in omega-3 fatty acids (found in fish), B-vitamins, probiotics, and polyphenols. Avoid high intakes of saturated and trans fats, as well as high glycemic carbohydrates, which have been shown to reduce HRV. Weight loss is also associated with improved HRV. These dietary changes support autonomic nervous system balance and reduce inflammation, leading to better overall health.
Various aspects of diet have been shown to benefit HRV acutely and in the longer term. Examples include a Mediterranean diet, omega-3 fatty acids, B-vitamins, probiotics, polyphenols and weight loss. Aspects of diet that are viewed as undesirable, for example high intakes of saturated or trans-fat and high glycaemic carbohydrates, have been found to reduce HRV.
Why this rating
Supported by multiple studies cited in the review, including meta-analyses on omega-3s and observational studies on Mediterranean diets.
Source
Heart-rate variability: a biomarker to study the influence of nutrition on physiological and psychological health?
Hayley A. Young et al. · Behavioural Pharmacology · 2018
DOI 10.1097/fbp.0000000000000383
More from this paper
- Reduced HRV is a consistent predictor of various diseases, including diabetes, cardiovascular disease, obesity, and psychiatric disorders, and is associated with inflammation and insulin resistance.Strong
- Heart-rate variability (HRV) serves as a valid biomarker for assessing the physiological and psychological health impacts of dietary interventions, with higher HRV indicating better autonomic regulation and resilience.Good
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