Did you know that the tiny bacteria living in your gut might affect your blood pressure? Scientists have been studying the gut microbiome, which is the group of trillions of tiny organisms living in your digestive system.
These little microbes do more than help you digest food—they can also play a role in keeping your heart healthy.
The gut microbiome works like a small ecosystem inside your body. It helps break down food, makes vitamins, and protects you from harmful germs.
But these bacteria can also affect other parts of your body through the immune system, hormones, and even the nerves. One important area they may influence is the cardiovascular system, which includes your heart and blood vessels.
Recent studies have found that people with high blood pressure often have a different mix of gut bacteria compared to people with normal blood pressure. Some gut bacteria break down fiber from food and produce special substances called short-chain fatty acids (SCFAs).
One example is butyrate. These SCFAs help reduce inflammation and relax blood vessels. Both of these effects can help lower blood pressure. A study in 2018 showed that people who had more SCFA-producing bacteria also had lower blood pressure.
On the other hand, if your gut bacteria are out of balance—a condition called dysbiosis—it can lead to health problems. This can happen when you eat too much processed food and not enough fiber.
An unhealthy gut can increase inflammation in the body, which may raise your blood pressure. Some bad bacteria in the gut can even create harmful substances that damage blood vessels over time.
Scientists have also discovered that gut bacteria respond to salt. In one study, mice that ate a salty diet had changes in their gut bacteria and ended up with higher blood pressure. But when they were given probiotics (which are good bacteria), their blood pressure improved. This shows that a healthy gut might help protect against the effects of a salty diet.
Because of these findings, researchers are looking into whether probiotics and prebiotics can help control blood pressure. Probiotics are live bacteria found in yogurt, kefir, and fermented vegetables, or taken as supplements.
Prebiotics are nutrients that feed good bacteria. You can find them in garlic, onions, bananas, and whole grains. Some studies suggest that taking probiotics may help lower blood pressure by a small but meaningful amount.
For example, a review of nine studies in 2014 found that people who took probiotics had lower systolic blood pressure (the top number) by about 3.56 points and lower diastolic blood pressure (the bottom number) by about 2.38 points.
While more research is needed to understand exactly how gut bacteria affect blood pressure, scientists agree that taking care of your gut is good for your health. Your genes, your diet, and how active you are also play a part. But eating more fiber, fermented foods, and other gut-friendly foods is a good step toward better health.
In short, your gut and your heart are closely connected. Healthy gut bacteria can help keep your blood vessels relaxed and your blood pressure under control. It’s just one more reason to take care of your gut health every day.
If you care about high blood pressure, please read studies about breakfast for better blood pressure management, and the gut feeling that lowers blood pressure.
For more health information, please see recent studies about how the dash diet helps lower blood pressure, and how to eat your way to healthy blood pressure.
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