Heart disease and stroke continues to be a leading cause of death for men and women in the United States. While genetics, lifestyle, diet and exercise all play a role in cardiovascular health, research is emerging that you also need to take care of your gut microbiome to have a healthy heart. This connection between the health of our gut and that of our heart is known as the gut-heart axis.

The gut microbiome contains more than 100 trillion microbes that line the entire intestinal tract. It can weigh up to 3 pounds and is often considered its own organ with its own functions, including facilitating the absorption of dietary minerals, synthesizing some essential vitamins and amino acids, communicating with our immune system, helping with digestion and affecting our mood.

Maintaining a healthy a diverse microbiome is key, and when there is a wrong balance that can cause harm beyond the gut by playing a role in autoimmune diseases, obesity, depression and now a link to heart disease. Recent studies have shown that those with cardiovascular disease (CVD) have less diversity and an unhealthy balance of bacteria in their gut. This may lead to inflammation and a production of metabolites and processes that can increase the risk of heart failure, atherosclerosis, and heart attack or stroke.

An unbalanced and less diverse microbiome may impair the intestinal barrier which protects the cells of our immune system and is our first line of defense against substances entering our blood stream. This increases inflammation and lipopolysaccharides levels in the blood, causing blood vessels to lose their elasticity, while increasing the risk of metabolic syndrome and heart disease.  Finally, less diversity and an overabundance of bad bacteria means less beneficial short chain fatty acid producing bacteria, which combined with poor diet, can lead to high trimethylamine-N-oxide levels (TMAO) levels. TMAO is a known contributor to atherosclerosis and leads to a higher risk of major cardiovascular events.

The good news in, you can help fight heart disease with foods that help keep your gut healthy. Stock up on the following to maintain a healthy microbiome.

Polyphenols

Polyphenols are phytochemicals, compounds that naturally occur in plants, and are known for their antioxidant and anti-inflammatory properties. They also have a positive effect on the microbiome as they have been found to increase the diversity of certain beneficial strains of bacteria. Polyphenols can be found in different foods such as coca, green tea, olive oil and a variety of berries.

Omega-3 Fatty Acids

Omega-3 polyunsaturated fatty acids are an essential fat which multiple studies have shown have impact on our cardiovascular and metabolic health due to their ability to change the structure and function of cell membranes.  They also have powerful anti-inflammatory properties and correlate with gut microbiome diversity, as well as increase production of beneficial short chain fatty acids in the gut. Good sources of Omega-3s can be found in fish, nuts, seeds and oils.

Prebiotic Foods

Prebiotics are non-living, non-digestible carbohydrates naturally found in a variety of foods. The body doesn’t digest prebiotics but instead, they help the digestive system by promoting the growth of good bacteria. Probiotics need prebiotics to feed on to remain active and promote the growth of new bacteria. The bacteria in the gut also ferment these fibers into short-chain fatty acids, which play an important role in regulating immunity, and have anti-microbial and anti-inflammatory properties. Prebiotics (oligofructose and inulin) can be found in foods such as berries, oats, onions, garlic, bananas, chicory root, Jerusalem artichokes, and asparagus. 

Probiotic Foods

Probiotics are good bacteria. They are live microorganisms similar to the ones already living in your gut and may offer health benefits when consumed in adequate amounts. Eating fermented foods that contain live and active probiotic cultures such as Lifeway Kefir and other fermented foods, including yogurt and kimchi, can help support the microbiome by replenishing the good bacteria and balancing the gut. The advantage of choosing probiotic foods over supplements is that the foods, specifically fermented dairy such as Lifeway Kefir, have been found to buffer stomach acid, protecting the probiotics and increasing the chance of them making their way through the digestive tract and allowing them a chance to take hold.

Added Cardiovascular Benefits of Kefir

In general, dairy consumption has been associated with a decreased risk of cardiovascular disease in studies, as indicated by its starring role in the Dietary Approaches to Stop Hypertension (DASH) and Mediterranean diets.  However, research indicates that kefir might have an extra edge in further reducing the risk of cardiovascular disease. Lifeway Kefir contains 12 live and active probiotic cultures. During Lifeway’s unique fermentation process, these probiotics produce peptides which, along with probiotics, have beneficial properties that are being studied for their anti-inflammatory and anti-hypertensive benefits. Research has also shown that kefir has a higher antioxidant capacity as compared to non-fermented dairy products to reduce the risk of harmful free radicals. In addition, kefir’s live and active probiotic cultures have been shown to produce a greater reduction in lipid profiles and decrease inflammation to reduce the risk of cardiovascular disease. Lifeway Kefir is also source of potassium, magnesium and calcium – all minerals that promote normal blood pressure.

Next time you make overnight oats, try adding Lifeway Kefir and topping it with antioxidant-rich blueberries to make a perfect gut-heart axis breakfast.