Would you be surprised if I told you that your gut and heart health are interconnected? What happens in one profoundly impacts the other, and when it comes to heart health, the connection between these two powerhouses is no less than astonishing.
Today, we’ll delve into the fascinating world of gut health and its surprising influence on your cardiovascular health. Let’s get to it!
Gut microbiome and heart health
Your gut is home to an estimated 38 trillion bacteria, known as the gut microbiome. These microbes perform a wide variety of tasks within your body including digestion, metabolism of medications and protection against harmful organisms.
The composition of your gut microbiome is not static, constantly evolving throughout your life in response to factors like diet, stress, lifestyle habits, and even medications. A diverse and balanced microbiome, with a healthy abundance of beneficial bacteria, is crucial for optimal health.
Conversely, imbalances or overgrowth of potentially harmful microbes can contribute to various health conditions, including digestive issues, immune dysfunction, metabolic disorders, and even cardiovascular disease.
Leaky gut and its correlation with heart health
Now I need you to imagine a shield surrounding the lining of your gastrointestinal tract. This protective layer is semi-permeable, designed to let in nutrients and water from the bloodstream, while acting as a barrier to infectious substances, which is an important factor in your immunity. However, when there’s an increased permeability in the gut, potentially harmful substances will have a way into the gut, hence the name “leaky gut”.
So what does it have to do with heart health? Many microorganisms linked to atherosclerosis, endothelial dysfunction, and subsequent cardiovascular diseases originate in the gut and migrate into the bloodstream. How does this happen? When the intestinal barrier weakens, it can fuel chronic inflammation throughout the body, potentially setting the stage for heart problems.
Gut bacteria and cholesterol
Research now reveals that gut bacteria go far beyond digesting food. They’re also involved in various metabolic and inflammatory processes linked to diseases like heart disease. Studies have even shown connections between certain bacterial byproducts and high cholesterol.
But it’s not bad news. A study identified specific gut bacteria interacting with dietary cholesterol and contributing to its balanced levels. These bacteria utilize cholesterol to generate a vital molecule for human health: cholesterol sulfate. These good bacteria, including Bifidobacterium and Lactobacillus, break down cholesterol in your gut, preventing its absorption into your bloodstream and keeping your levels in check. Studies have even identified specific strains like Eubacterium eligens that can directly impact cholesterol metabolism, offering exciting avenues for future therapies.
Lifestyle changes to improve gut and heart health
So, you might be thinking, ok Jenny so how can I improve my gut/heart health?! As a gut-health dietitian, I can assure you that the KEY is healthy habits and good nutrition!
Healthy diet
Have a heart-healthy diet rich in fiber (vegetables, fruits, and whole grains) to feed your gut bacteria, prebiotics (onions, garlic, and artichokes) to boost their growth, and fermented foods (yogurt and kimchi) to directly introduce beneficial microbes!
Exercise
Exercise isn’t just good for your muscles and heart; it’s also important for gut health! Physical activity increases blood flow and circulation, delivering vital nutrients to your gut and encouraging the growth of beneficial microbes. Whether it’s a brisk walk, a swim, or a dance session, find an activity you enjoy and get your body moving regularly.
Stress management
The stress hormone cortisol can weaken your gut lining, allowing inflammation to creep in and potentially impacting cholesterol levels. So find your zen through practices like meditation, yoga, or spending time in nature. These activities help calm your nervous system, allowing your gut bacteria to perform optimally.
Want to know more about the connection between your gut and heart health? We’ll dive deeper into the cardiac conditions impacted by the gut in the next blog post!
If you’re ready to improve your overall health in 2024, join the waitlist to my Restore Program HERE!
