Nearly half of American adults have high blood pressure, a leading cause of stroke. Thankfully, most cases of premature cardiovascular disease are preventable. A growing body of research points to an oft-overlooked factor that can help you avoid heart disease and improve your overall wellness: the heart-and-gut connection.
Your gut microbiome influences your heart health
Researchers have found that most adults have poor gut health, with the majority of people experiencing regular symptoms, including bloating, cramping, and abdominal discomfort, that indicate an opportunity for gut-health improvement.
America also has the highest prevalence rate of certain gut health-related diseases, such as inflammatory bowel disease (IBD), in the world. It’s an alarming trend, with 1 in 215 Americans experiencing IBD.
Likewise, heart disease is the leading cause of death for men, women, and people of most racial and ethnic groups in the United States. These two statistics may not be a coincidence.
“The gut microbiome directly affects heart health by producing compounds like trimethylamine-N-oxide (TMAO) and phenylacetylglutamine (PAG), which influence inflammation and how the heart and blood vessels function,” explains Sean Ormond, MD.
Case in point: one study found that when medications (including antibiotics),; diet,; and other factors upset the balance of beneficial bacteria in your gut, it can trigger a rise in all forms of inflammatory diseases―not just cardiovascular concerns like heart failure, type 2 diabetes, high blood pressure, and atherosclerosis, but also conditions such as rheumatoid arthritis and lupus.
“Research is still developing, but we know that a healthy gut can lower the risk of heart disease,” adds Ormond. Research shows that a healthy gut may have the following effects:
● improved cholesterol numbers
● better blood pressure support
● better fat metabolization
● healthier heart contractions and regular heartbeat maintenance (an irregular or abnormal heartbeat, known as arrhythmia, is linked with a higher risk of cardiovascular disease and fatal heart attacks or strokes)
This link between a healthy gut and a healthy heart is likely due to the chemical compounds produced by the good bacteria in your digestive system, as well as how a healthy gut is better equipped to help process and break down the foods you eat. And many of the things that affect gut health have also been linked to heart health.
Take smoking as a prime example. Smoking is one of the biggest risk factors for heart disease, and smokers also have higher numbers of “bad” bacteria in their guts compared to those who don’t smoke (on par with those who have).
The perfect case study on the connection
Red meat is a red flag for cardiovascular and gut health. One study found that eating 1.1 servings of red meat per day increased heart disease risks by 22 percent, in part because your gut bacteria turn certain components in red meat into byproducts associated with poor heart health.
Improve your lifestyle and improve the heart-gut connection
Your gut health has a direct correlation with heart health, and the things that are good for improving your cardiovascular wellness are also associated with enhanced gut health.
Both aspects of your health are influenced by the same lifestyle factors, allowing you to tackle these two major health concerns in a significant and practical way. “There are many simple things you can do to improve both your gut health and heart health,” notes Ormond. “Diet is the biggest factor.”
Eat more fiber
“Foods rich in fiber, including fruits, veggies, and whole grains, promote gut health, reducing harmful compounds linked to heart disease”
Fiber doesn’t just improve gut health, but it’s also directly linked with improved cardiovascular health. An Indian study following participants on a high-fiber diet over six months reported a 15 percent reduction in systolic blood pressure, 28 percent lower blood sugar levels, and 23 percent reduced triglyceride levels.
Eat less processed foods
“Limiting processed foods also benefits both your heart and gut,” adds Ormond. Processed foods have been shown to throw off the gut microbiome, leading to increased inflammation, and are also linked to a significant increase in heart disease.
Eat more fermented foods
Ormond specifically recommends yogurt and sauerkraut, which help populate your gut with beneficial bacteria while improving cholesterol levels and other heart disease risk factors.
Exercise regularly
This can significantly reduce heart disease risk and improve the diversity and abundance of beneficial bacteria in your gut.
Increase your hydration
Proper hydration levels will support healthy digestion and maintain the balance of bacterial and immunological functioning in the gut.
Detox your overall lifestyle
This includes focusing on organic foods, running a HEPA-rated air filter regularly, and avoiding toxic household chemicals, since environmental toxins are linked with both poor gut health and a higher rate of cardiovascular disease.
Practice good hygiene
Regularly wash your hands, which minimizes the risk of introducing bad bacteria into your gut. Use antibiotic cleaners and cleaning supplies only when absolutely necessary―these chemicals (as with antibiotic medications) wipe out bacteria in your gut indiscriminately.
Supplements to support a healthier gut-heart connection
Diet, exercise, and other lifestyle factors aren’t the only way to support that critical heart-gut connection. Supplements from your naturopath or local health food store can also bolster a healthy gut and a healthy heart.
Omega-3 fatty acids
“Adding healthy fats (like omega-3s) benefits both your heart and gut,” says Sean Ormond, MD. Some of the best supplements include krill oil and fish liver oil, although those of us on a plant-based diet can get similar benefits from algal oils and flaxseed oil.
Probiotics
Probiotics deliver beneficial bacteria to your gut while also significantly improving all the major risk factors associated with poor cardiovascular health.
Digestive enzymes
If you’re deficient in digestive enzymes (more likely as you get older), you may experience gut health concerns like belly cramps, gas, and diarrhea. Look for a supplement that contains amylase, lipase, and protease―they help break down your food and metabolize fat and other compounds linked with gut health and heart health.
Coenzyme Q10
An important antioxidant that improves gut health, CoQ10 may help to treat and prevent a wide range of heart health concerns.
This article originally appeared on alive.com as “The Heart-Gut Connection.”
