Hypertension, or high blood pressure, is a prevalent cardiovascular issue affecting many worldwide. While factors such as heart health, cholesterol, stress, anxiety, obesity, and smoking are well-known risks for blood pressure, one lesser-known contributor is gut health. To explore this intriguing connection further, the team at OnlyMyHealth spoke with Pooja Shah Bhave, Consultant Clinical Dietician, and Diabetes Educator. She explained, “Healthy gut bacteria can lower blood pressure, whereas certain harmful bacteria can raise it.”
How Gut Bacteria Affect Blood Pressure A study published in MDPI’s journal ‘Nutrients’ suggests that increased anxiety due to the absence of healthy gut bacteria can lead to elevated blood pressure. Without healthy gut bacteria, harmful bacteria can thrive. Bhave noted, “To control these harmful bacteria, there are probiotics, which are healthy gut bacteria that can combat pathogens and reduce their numbers.”
Benefits of Probiotics for Blood Pressure Bhave highlighted several benefits of probiotics for maintaining blood pressure:
- Chronic intake of probiotics can reduce the incidence of preeclampsia, a pregnancy complication characterized by high blood pressure.
- Consumption of milk containing lactobacilli has been shown to reduce blood pressure in hypertensive individuals.
- A meta-analysis of human trials found that probiotic consumption modestly decreased both systolic and diastolic blood pressure.
- Probiotic bacteria such as Lactobacillus, Roseburia, Akkermensia, and Bifidobacteria are associated with reduced blood pressure.
Tips for Maintaining a Healthy Gut for Blood Pressure Control To promote a healthy gut, Bhave recommended sufficient intake of probiotics through natural sources. While probiotic supplements are available in tablet or capsule form and are recommended for conditions like diarrhea or antibiotic treatment, incorporating natural probiotic sources into your daily diet is ideal.
Natural Sources of Probiotics Bhave suggested the following natural sources of probiotics:
- Curd is the richest source of Lactobacilli, a beneficial probiotic bacteria.
- Milk is another good option.
- Fermented foods like dhokla, idli, and dosa also contain healthy bacteria like lactobacillus and bifidobacteria, acting as probiotics.
- Prebiotics, found in foods like pulses, sprouts, and whole grains, can increase the population of probiotics in your large intestine by fermenting and producing healthy bacteria.
Lifestyle Modifications to Boost Gut Health In addition to consuming probiotics, you can make lifestyle changes to support a healthy gut and alleviate hypertension:
- Limit processed foods and sugars, opting instead for a balanced, whole-foods-based diet.
- Stay hydrated to aid digestion and the absorption of nutrients.
- Engage in regular exercise to promote a diverse range of gut bacteria.
- Manage stress through techniques such as meditation or deep breathing exercises.
By adopting habits that promote a healthy gut microbiome, you can contribute to regulating blood pressure and overall well-being. A balanced diet, regular physical activity, and stress management not only benefit gut health but also play a crucial role in maintaining optimal blood pressure levels. It’s time to recognize the symbiotic relationship between our gut and heart health.
