How Your Gut Could Be Affecting Your Heart Health

Today, we’re going to talk about a topic that is close to our hearts (and stomachs): the link between gut health and cardiovascular disease. Did you know that the health of your gut can impact your heart health? It's true! But don't worry, I’m going to break it all down for you in today’s blog post! 

Your gut’s role in health and disease

Let’s start with the basics. Your gut is home to trillions of microorganisms, including bacteria, viruses, and fungi, collectively known as the gut microbiome. This microbiome plays a vital role in maintaining your health and protecting you from disease.

The gut microbiome helps to digest food, regulate the immune system, and produce essential vitamins and nutrients. It also plays a critical role in preventing harmful bacteria from entering the body and causing infections. When the gut microbiome is disrupted, it can lead to a variety of health issues, including digestive problems, allergies, autoimmune diseases, mental health disorders like anxiety and depression, and cardiovascular disease.

Gut health and cardiovascular disease: TMAO

Now let's talk about the link between gut health and cardiovascular disease. Cardiovascular disease refers to a group of conditions that affect the heart and blood vessels, including heart attacks, stroke, and peripheral artery disease.

One factor that researchers have identified as a potential link between gut health and cardiovascular disease is the presence of a compound called trimethylamine-N-oxide (TMAO). TMAO is produced when bacteria in the gut break down certain compounds found in foods like red meat, eggs, and dairy. Studies have found that high levels of TMAO in the blood are associated with an increased risk of cardiovascular disease. This is thought to be because TMAO can contribute to the development of atherosclerosis, a condition in which plaque builds up inside the arteries and can eventually lead to heart attacks and strokes.

A study published in the September 2022 edition of Arteriosclerosis, Thrombosis, and Vascular Biology discovered that individuals aged 65 and over who consumed an average of 1.1 servings of red meat per day had a 22% higher risk of developing heart disease than those who consumed less.[1] The study's authors noted that approximately 10% of this elevated risk could be linked to heightened levels of TMAO, along with two other metabolites, gamma-butyrobetaine and crotonobetaine, which are also created by gut bacteria from substances found in red meat.[1] Additionally, researchers reviewed 19 studies on TMAO and cardiovascular risk and published their findings in June 2017 in the Journal of the American Heart Association.[2] They concluded that increased levels of TMAO were linked to a 62 percent increased risk of major cardiovascular events, such as heart attacks and strokes, and a 63 percent higher risk of death from all causes during the study period.[2]

Gut dysbiosis and cardiovascular disease

Research has also shown a connection between gut dysbiosis and hypertension, which is a major risk factor for cardiovascular disease. Hypertension occurs when the force of blood against the walls of the arteries is consistently too high. Over time, this can cause damage to the arteries and increase the risk of heart disease and stroke. In a healthy gut microbiome, there is a balance of beneficial and harmful bacteria. However, when this balance is disrupted, it can lead to gut dysbiosis, which has been linked to hypertension.

Researchers conducted a study published in the journal Microbiome, where they analyzed the gut bacteria of 41 individuals with optimal blood pressure levels, 99 individuals with hypertension, and 56 people with prehypertension( which means high blood pressure that is not high enough to be diagnosed as hypertension yet).[3] According to the findings, people with prehypertension or hypertension showed a decrease in gut bacteria diversity.[3] Furthermore, the overgrowth of specific species such as Prevotella and Klebsiella was observed in these individuals.[3] Afterwards, the researchers proceeded to transplant fecal samples from the participants into germ-free mice, which are mice without gut bacteria. As a result, the mice that received fecal matter from individuals with hypertension also acquired hypertension.[3]

Inflammation and cardiovascular disease

The gut-associated tissue houses around 70% of the body's inflammatory cells, which means that gut bacteria can have a significant impact on the inflammatory role of the gut and the entire body.[4] Inflammation of the gut can cause substances, such as chemicals produced by unhealthy gut bacteria, to enter the bloodstream, triggering an inflammatory response wherever they travel in the body. When these pro-inflammatory substances reach the blood vessels, they can affect the vessels' function and elasticity, which can lead to the development of plaque and atherosclerosis.[4]

Heart-health tips

Here are three top heart-health tips that can also improve your gut health:

1. Eat a nutrient-dense diet and include lots of variety. In particular, omega-3 rich foods like fatty fish, flaxseeds, nuts, and seeds are excellent for your heart and gut health. Omega-3s help to reduce inflammation in the body, which can lower the risk of heart disease and improve gut health. Additionally, avocados, berries, leafy greens, and beets are also great heart-healthy options!
2. Stay active. Regular exercise is essential for maintaining good heart and gut health. Exercise helps to improve blood flow, lower blood pressure, and reduce inflammation in the body. Additionally, exercise can also help to improve gut health by increasing the diversity of beneficial bacteria in the gut.
3. Manage stress. Chronic stress can have a significant impact on your heart and gut health. Stress triggers the release of hormones like cortisol, which can increase inflammation and raise blood pressure. Additionally, stress can disrupt the balance of bacteria in the gut, leading to digestive issues. To manage stress, try to incorporate relaxation techniques like meditation, deep breathing, or yoga into your daily routine. 

So, there you have it! The link between gut health and cardiovascular disease is clear, and it's essential to take care of both to maintain optimal health. By eating a nutrient-dense diet, staying active, and managing stress, you can improve your heart and gut health simultaneously. Remember, your gut and heart work together, so take care of both, and they'll take care of you. Cheers to a happy, healthy gut and heart!

Want to learn more about how your diet can affect your gut health? Check out this blog post that will guide you on your journey to better gut health!

References: 

1. Wang, M., Wang, Z., Lee, Y., Lai, H. T. M., de Oliveira Otto, M. C., Lemaitre, R. N., Fretts, A., Sotoodehnia, N., Budoff, M., DiDonato, J. A., McKnight, B., Tang, W. H. W., Psaty, B. M., Siscovick, D. S., Hazen, S. L., & Mozaffarian, D. (2022). Dietary meat, trimethylamine N-oxide-related metabolites, and incident cardiovascular disease among older adults: The cardiovascular health study. Arteriosclerosis, Thrombosis, and Vascular Biology, 42(9), e273–e288.
2. Heianza, Y., Ma, W., Manson, J. E., Rexrode, K. M., & Qi, L. (2017). Gut Microbiota metabolites and risk of major adverse cardiovascular disease events and death: A systematic review and meta-analysis of prospective studies. Journal of the American Heart Association, 6(7).
3. Li, J., Zhao, F., Wang, Y., Chen, J., Tao, J., Tian, G., Wu, S., Liu, W., Cui, Q., Geng, B., Zhang, W., Weldon, R., Auguste, K., Yang, L., Liu, X., Chen, L., Yang, X., Zhu, B., & Cai, J. (2017). Gut microbiota dysbiosis contributes to the development of hypertension. Microbiome, 5(1), 14.
4. Phillips, Q., & Michael Cutler, D. O. The link between your gut and heart health. Everydayhealth.com. Retrieved April 21, 2023.