Heart Health and Your Gut
The Connection Between Gut Health and the Health of Your Heart
Did you know your gut and heart affect each other?
I was really surprised by the studies linking type 2 Diabetes and heart disease with an unhealthy population of gut bacteria. The risk factors between gut health and the heart are complicated and proven.
Heart health and gut bacteria are interconnected in ways that are increasingly being understood through scientific research. The gut microbiome, which consists of trillions of microorganisms living in the digestive tract, plays a significant role in various aspects of health, including cardiovascular health.
Gut bacteria produce metabolites such as short-chain fatty acids (SCFAs) from the fermentation of dietary fibers. SCFAs, like butyrate, acetate, and propionate, have anti-inflammatory properties and can improve cardiovascular health by regulating blood pressure and lipid metabolism. Chronic inflammation is a risk factor for cardiovascular diseases.
A healthy gut microbiome can reduce systemic inflammation by maintaining the integrity of the gut barrier and preventing the translocation of inflammatory molecules into the bloodstream.
Gut bacteria influence the metabolism of lipids, including cholesterol. Certain gut bacteria can convert dietary choline and L-carnitine into trimethylamine (TMA), which is then converted by the liver into trimethylamine-N-oxide (TMAO). High levels of TMAO have been associated with an increased risk of atherosclerosis and cardiovascular disease.
Some gut bacteria produce compounds that can influence blood pressure. For example, SCFAs can modulate blood pressure by interacting with receptors in the kidney and blood vessels, leading to vasodilation and reduced blood pressure.
The gut microbiome affects glucose metabolism and insulin sensitivity. Dysbiosis, or an imbalance in gut bacteria, can contribute to insulin resistance, a risk factor for type 2 diabetes and cardiovascular disease.
Mitigating these risks requires intention with diet and lifestyle. Here are some basics:
Fiber-Rich Foods: Diets high in fiber from fruits, vegetables, whole grains, and legumes support a healthy gut microbiome by promoting the growth of beneficial bacteria.
Probiotics and Prebiotics: Probiotic foods (such as yogurt, kefir, and fermented vegetables) and prebiotic foods (such as garlic, onions, and asparagus) can enhance gut health.
Omega-3 Fatty Acids: Found in fish and flaxseeds, omega-3 fatty acids have anti-inflammatory properties and support heart health.
Cut out Processed Foods: Limiting intake of factory farmed meat and processed foods can reduce the production of harmful metabolites.
Physical Activity: Regular exercise promotes a healthy gut microbiome and reduces the risk of cardiovascular disease.
Stress Management: Chronic stress can negatively impact gut health and contribute to inflammation.
Limit Antibiotic use: All antibiotics sweep the gut of GOOD and BAD Bacteria. This can also affect your mental health.
Ensure sufficient and quality sleep, as poor sleep can negatively affect the gut microbiome and overall health.
Limit alcohol intake, as excessive alcohol consumption can harm the gut microbiome and increase cardiovascular risk.
In Conclusion, being intentional with healing gut issues will benefit the entire body. We truly are what we eat. If you are struggling with where to start caring better for your health, I can help you get started. When we put things off without a goal to start, studies show we never get around to that start time.
For further reading:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8397936/
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