You can't see them, and you probably don't think about them, but the bacteria in your gut play a vital role in your overall health — affecting everything from digestion to your heart.
Studies indicate that the thousands of microorganisms living in your gut — your gut microbiota — may be crucial in preventing and managing various medical conditions. Researchers are also exploring their connections to obesity, diabetes, Parkinson's disease, multiple sclerosis, colon cancer and even heart disease. Yes, your gut health might be more closely linked to your heart than you think.
The role of the gut microbiome in heart health
“The gut microbiome isn’t just important for digestion; it also influences your body’s cardiovascular system,” says Rucha Shah, MD, gastroenterologist with HonorHealth. "When your gut is full of beneficial bacteria, it helps manage inflammation and maintain healthy blood vessels. But when harmful bacteria dominate, it can trigger inflammation throughout the body, including the arteries, leading to a higher risk of atherosclerosis (clogged arteries), obesity, kidney disease, hypertension and other heart-related issues.”
A healthy gut is essential for regulating cholesterol levels, blood sugar and blood pressure — all factors that significantly affect heart health. A balanced gut microbiome can improve your metabolism, making it easier to maintain a healthy weight and preventing conditions like metabolic syndrome, which increases the risk of heart disease.
How can you improve your gut and heart health
“Until researchers can definitively pinpoint all the ways gut bacteria influences your heart, there are steps you can take to improve both your gut and cardiovascular health,” says Dr. Shah.
Eat a high-fiber diet: This diet, rich in fruits, vegetables and whole grains, not only promotes good gut bacteria but can also help reduce cholesterol levels, blood pressure and inflammation — all critical for heart health. High-fiber foods support good bacteria that break down sugars and absorb fatty acids, essential for both your gut and heart.
Incorporate probiotic foods: Probiotics are beneficial live microorganisms found in fermented foods, and they can improve your gut flora by introducing good bacteria. This, in turn, can help balance cholesterol and manage blood pressure. Probiotics can also be beneficial for heart health by reducing systemic inflammation. Probiotic-rich foods include:
- Low-fat yogurt with active cultures
- Sauerkraut
- Kimchi
- Kefir
- Miso
- Tempeh
- Kombucha
- Pickles
Prebiotics for gut and heart health: Prebiotics are foods that promote the growth of beneficial gut bacteria. These foods not only improve gut health but can also have positive effects on cholesterol and blood pressure. Prebiotic-rich foods include:
- Chicory root
- Garlic
- Onions
- Asparagus
- Whole wheat
- Almonds
- Apples
- Bananas
Limit animal products: While it's essential to focus on your gut, heart health benefits from avoiding excess red meat, fried foods and high-fat dairy products, which can contribute to inflammation and heart disease. A plant-based diet supports both a healthy gut and cardiovascular system.
Exercise regularly and manage stress: Physical activity improves the diversity and health of your gut bacteria, while also reducing inflammation in your body, which benefits both your heart and gut. Managing stress, which can negatively impact your health, is equally important for overall wellness.
The bottom line
“While more research is needed to fully understand the connection between gut bacteria and heart disease, it’s clear that maintaining a healthy gut is a critical component of good heart health,” says Dr. Shah. By eating a fiber-rich diet, consuming probiotics, avoiding harmful foods and staying active, you’re setting yourself up for better gut and heart health now and in the future.
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