Cardiovascular diseases (CVD) have long been considered the result of poor lifestyle choices and genetic predisposition. However, recent studies suggest another fascinating contributor – your gut microbiome. This tiny universe within us, teeming with trillions of microorganisms, plays a critical role in modulating heart health in ways we’re only beginning to understand.
❓The gut microbiota produces metabolites that circulate in the bloodstream, affecting cardiovascular function. One key player is Trimethylamine N-oxide (TMAO), a compound derived from gut microbial metabolism of dietary choline, phosphatidylcholine (found in eggs, meat, and fish), and carnitine (abundant in red meat). Elevated TMAO levels have been strongly linked to an increased risk of atherosclerosis, heart attacks, and strokes. Your unique gut microbiome composition impacts levels.
❓Hypertension, or high blood pressure, is another major risk factor for CVD. Research indicates that individuals with greater gut microbial diversity tend to have lower blood pressure levels. Specific bacterial strains, for example Faecalibacterium prausnitzii and Akkermansia muciniphila, have been associated with anti-inflammatory effects, which may help in managing blood pressure.
Conversely, a dysbiotic gut, characterized by low microbial diversity and high levels of pathogenic bacteria, has been linked to systemic inflammation and increased arterial stiffness, both of which contribute to hypertension.
But…
🦠 Probiotic strains such as Lactobacillus plantarum 299v and Bifidobacterium longum BB536 have demonstrated potential in lowering cholesterol levels and managing blood pressure in clinical trials. Prebiotics, on the other hand, feed beneficial bacteria, enhancing their ability to produce SCFAs and other protective compounds.
For instance, resistant starch (something I’ve been talking about a lot lately), a type of prebiotic, has been shown to lower TMAO production by altering gut microbial pathways.
💟 So, to support a heart-friendly gut:
- Prioritize a plant-based diet rich in fiber, fruits, vegetables, nuts, seeds and whole grains
- Limit consumption of red meat and processed foods
- Incorporate fermented foods like yogurt, kefir, sauerkraut, and kimchi
- Consider probiotics and prebiotics as part of your daily routine
As research continues to unravel, one thing is certain: the road to a healthier heart may begin in the gut. It’s time to rethink the way we approach cardiovascular health by focusing on the ecosystem within us.
Links to studies:
https://www.tandfonline.com/doi/full/10.1080/10641963.2023.2195135
https://www.sciencedirect.com/science/article/pii/S2001037022001039
Image credit:
https://www.sciencedirect.com/science/article/pii/S2001037022001039
Be well.
