Ashley Smalley Nutrition - Part 5: Gut-Heart Axis

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Microbiome and Your Whole Health (Part 5):

The Gut-Heart Axis - An Unexpected Connection

We've journeyed through the incredible influence of our gut microbiome on various aspects of our well-being, from our mood and hormones to the health of our skin. But the story doesn't end there! Prepare to be amazed by yet another vital connection: the intricate relationship between your gut and your cardiovascular system – the gut-heart axis.

It might seem surprising that the trillions of microorganisms residing in your digestive tract could impact something as seemingly distant as your heart. However, emerging research is revealing a dynamic interplay between these two systems, highlighting how the balance (or imbalance) of your gut bacteria can significantly influence your heart health.

How Does This Connection Work?

Scientists are still unraveling all the mechanisms at play, but several key pathways are emerging:

Metabolic Byproducts: As gut bacteria digest the food we eat, they produce various metabolic byproducts. Some of these, when absorbed into the bloodstream, can have either beneficial or detrimental effects on our cardiovascular system. For instance, certain bacteria produce short-chain fatty acids (SCFAs) like butyrate, which have been linked to improved cholesterol levels. (1) Conversely, other microbial byproducts, such as lipopolysaccharide (LPS) & trimethylamine N-oxide (TMAO), have been associated with an increased risk of heart disease (2,3). TMAO is produced when gut bacteria metabolize certain nutrients like choline, lecithin, and carnitine, commonly found in red meat, eggs, and dairy. Elevated TMAO levels have been linked to the development of atherosclerosis (plaque buildup in the arteries) and an increased risk of cardiovascular events. **But this does not mean we have to avoid these foods. Eating lots of plant foods (fruits, veggies, nuts, beans, whole grains) will help mitigate the negative effects from red meat, eggs, and dairy. This is one reason why a plant-based diet (like the Mediterranean diet) is so beneficial for us!
Inflammation: An imbalance in the gut microbiome, known as dysbiosis, can lead to increased intestinal permeability (often referred to as "leaky gut"). This allows bacteria and their byproducts to enter the bloodstream, triggering systemic inflammation. Chronic inflammation is a well-established risk factor for heart disease, contributing to the development of atherosclerosis and other cardiovascular issues. (5)
Impact on Cholesterol Metabolism: Some gut bacteria can directly influence cholesterol metabolism. Certain species have been shown to break down cholesterol in the gut, potentially reducing its absorption into the bloodstream and thus lowering cholesterol levels. Research is ongoing to identify and understand these beneficial bacteria and how to promote their growth. (6)
Blood Pressure Regulation: Studies are also exploring the role of gut bacteria in regulating blood pressure. Some microbial metabolites can interact with receptors in blood vessels, potentially influencing vasodilation and constriction. (7)

What Does This Mean for Your Heart Health?

Understanding the gut-heart axis opens up exciting possibilities for supporting cardiovascular health through dietary and lifestyle interventions that target the gut microbiome. While research is still evolving, here are some general strategies that may positively influence both your gut and your heart:

Embrace a Fiber-Rich Diet: A diet abundant in fruits, vegetables, whole grains, and legumes provides prebiotics – food for your beneficial gut bacteria. This promotes a diverse and balanced microbiome, which can lead to the production of beneficial metabolites like SCFAs.
Include Fermented Foods: Incorporating fermented foods like yogurt (with live and active cultures), kefir, sauerkraut, and kimchi can introduce beneficial bacteria directly into your gut.
Limit Processed Foods, Sugar, and Red Meat: These dietary components can negatively impact the gut microbiome, potentially increasing the production of harmful metabolites like TMAO and promoting inflammation. (4)
Consider Targeted Probiotics (with guidance): While more research is needed, certain probiotic strains may offer benefits for heart health by influencing cholesterol levels and blood pressure. Seeking guidance on choosing the right probiotic for your current health issue is important.
Manage Stress: Chronic stress can negatively impact the gut microbiome. Incorporating stress-management techniques like mindfulness, yoga, or meditation can support a healthier gut environment.
Be Mindful of Antibiotic Use: While sometimes necessary, antibiotics can disrupt the delicate balance of your gut microbiome. Use them judiciously and always under the guidance of a healthcare professional.

The Future of Gut-Heart Health

The gut-heart axis is a rapidly evolving field of research. As we continue to unravel the complex interactions between our gut microbes and our cardiovascular system, we may unlock new and innovative strategies for preventing and managing heart disease.

By nurturing a healthy gut microbiome through mindful dietary and lifestyle choices, we may be taking a significant step towards a healthier heart.

Stay tuned for the next installment of "The Microbiome and Your Whole Health (part 6)”, where we'll explore the gut-pancreas axis and blood sugar regulation!

If you're thinking about your heart health and suspect your gut health may be a contributing factor, I'm here to help. Let's work together to create a personalized nutrition, supplement & lifestyle plan to support your gut and heart to help you feel your best.

References:

https://www.tandfonline.com/doi/full/10.1080/10641963.2023.2195135

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