Cardiovascular disease is the leading cause of death worldwide. In the United States, it accounts for approximately 1 in 4 deaths. Many factors can increase the risk of developing heart disease, such as lack of physical activity, being overweight or obese, and smoking. Another important factor that doesn’t make the headlines is your gut health.
Public awareness about the existence and importance of the gut microbiome, which is the bacteria and other microorganisms that live in your digestive system. The microbiome plays a crucial role in your overall digestive health. By improving the health of your gut microbiome, you may improve your regularity and decrease bloating and gas.
Increasingly, research suggests that an imbalance of gut bacteria may have a harmful effect on other areas of your body as well. Excessive harmful bacteria can play a role in conditions such as obesity, arthritis, and depression. The condition also may affect your blood vessels. Chemicals or processes related to gut bacteria have been linked to a higher risk of atherosclerosis, heart failure, and major cardiovascular events like stroke or heart attack.
Although the research is continuing, you can take steps to improve your gut microbiome by taking certain supplements, modifying your diet, and adopting other healthy lifestyle measures. Here’s what you should know about the connection between gut and heart health, and how to maximize your gut health according to the latest data.
Your gut’s role in health and disease
Your gut microbiome has literally trillions of microorganisms that live in and on your body. Most are bacteria, although some are fungi and other organisms. The average adult has approximately 38 trillion bacteria in their microbiome, and most live in the digestive tract.
Many of these bacteria are considered beneficial, aiding in the normal functions of your digestive system and helping defend your body against more harmful organisms.
Other harmful bacteria can disrupt your digestive health and have a negative impact on other areas of your body as well. “There’s significant evidence that the gut microbiome is involved in human health in virtually all diseases,” says Raphael Kellman, MD, a physician of integrative and functional medicine and founder of the Kellman Wellness Center in New York City. “Cardiovascular diseases, which are associated with high morbidity and mortality across the world, are no exception.”
Researchers are still working to pinpoint the exact mechanisms by which the gut microbiome affects different disease risks. However, it’s safe to say that an unhealthy gut causes negative health effects through inflammation, which is your immune system’s reaction to foreign substances.
“Seventy percent of the body’s inflammatory cells are actually housed in the gut-associated tissue,” explains Ian R. Barrows, MD, a cardiology fellow at the George Washington University School of Medicine and Health Sciences in Washington, DC. “So the gut bacteria have an influence on the inflammatory role of the gut and the whole body.”
When the gut becomes inflamed, harmful substances may leave the intestine. These substances may be unhealthy bacteria or chemicals produced by those bacteria. They enter the bloodstream and cause an inflammatory response where they are in your body. The pro-inflammatory substances flow through your blood vessels.
When your blood vessels experience inflammation, they lose their elasticity. The cells of the blood vessels don’t function appropriately. This can lead to the development of atherosclerosis or plaque.
The gut’s impact on cardiovascular health
Recently, research has resulted in a growing body of evidence that an unhealthy gut microbiome can contribute to cardiovascular disease. Many studies have examined the inflammatory marker called trimethylamine‐N‐oxide (TMAO), which is produced due to the presence of certain unhealthy gut bacteria.
The Journal of the American Heart Association published a review of 18 studies that investigated TMAO and cardiovascular disease. Researchers found that elevated TMAO was associated with a 62% higher risk of major cardiovascular events like heart attack and stroke, and a 63% higher risk of death from all causes. These results were fairly consistent across the study populations, which included people undergoing elective coronary angiography and those with chronic kidney disease, with or without diabetes, with chronic or acute heart failure, and with coronary or peripheral artery disease.
Another review of 17 studies on heart risk and TMAO in 2017 found that high blood levels of TMAO were associated with a 67% higher risk of major cardiovascular events and a 91% higher risk of death from all causes. This death risk increased in proportion with levels of TMAO, not just at very high levels, and was consistent across the study populations.
It’s important to note, says Kellman, that according to the available data, “even with the adjustment of traditional risk factors” — taking into account differences in blood pressure, cholesterol, or triglycerides — “an elevated TMAO level can predict an increased risk of cardiovascular events.”
Another study found that mice with atherosclerosis fed a beneficial type of bacteria that uses TMAO for food resulted in lower levels of TMAO in their blood. After they were given these beneficial bacteria, the amount of atherosclerotic plaque actually decreased. Studies with humans is in the near future.
How to maintain a healthy gut microbiome
You can begin by using two dietary supplements that can help support a healthy gut microbiome: probiotics and prebiotics. Probiotics contain beneficial bacteria, while prebiotics contain substances that can promote the growth of beneficial bacteria. Some supplements contain both probiotics and prebiotics.
However, research is still working to determine how these supplements can benefit your gut health. They may benefit your overall gut health, but the link to reducing inflammation and cardiovascular disease is being investigated.
Along with prebiotics and probiotics, certain food can help maintain a healthy gut microbiome. These include:
- Asparagus
- Leeks
- Dandelion greens
- Garlic
- Onions
- Flaxseed
- Apples
- Bananas
- Steel-cut oats
- Cocoa
It’s also crucial to stay away from refined carbohydrates, processed foods, excess fat, and excess sugar in your diet. These can lead to an unhealthy microbiome. Alcohol also disrupts the gut balance. Drinking in moderation is best or simply skip it.
Stress can be a critical factor in an unhealthy balance of gut bacteria. , Reduce stress whenever possible, possibly through activities like exercise, meditation, or mindfulness exercises.
The evidence is growing, and researchers are focusing more on the links between gut and heart health. This exciting field of study is expected to produce some truly interesting data.