Cardiovascular diseases, such as heart attack and stroke, are leading causes of death worldwide. High cholesterol and blood pressure are two major risk factors for cardiovascular disease. While medications can help manage these conditions, there is growing interest in natural approaches to improve cardiovascular health, such as probiotics.
Probiotics are live bacteria and yeasts that are beneficial for our health, particularly for the digestive system. In recent years, research has shown that certain probiotics may also have a positive effect on cardiovascular health. In this blog post, we’ll explore the relationship between probiotics and cholesterol and blood pressure levels.
Probiotics and Cholesterol
Cholesterol is a type of fat that is present in our blood. While we need some cholesterol for various bodily functions, too much of it can build up in the arteries and increase the risk of cardiovascular disease.
Several studies have investigated the impact of probiotics on cholesterol levels. A meta-analysis of 13 randomized controlled trials found that probiotics reduced total cholesterol levels by an average of 6.5 mg/dL and LDL cholesterol (also known as “bad” cholesterol) by an average of 4.9 mg/dL. The study also found that probiotics had a greater effect on participants with high cholesterol levels.
Another study found that consuming probiotics for 9 weeks reduced total cholesterol levels by 9% and LDL cholesterol by 12%. The study also found that probiotics increased HDL cholesterol (also known as “good” cholesterol) by 5%. HDL cholesterol helps remove LDL cholesterol from the arteries and transport it back to the liver for processing.
While the exact mechanism by which probiotics reduce cholesterol levels is not fully understood, some studies suggest that probiotics may inhibit the absorption of cholesterol in the intestines or increase the excretion of bile acids, which are involved in the digestion and absorption of fats.
Probiotics and Blood Pressure
High blood pressure, or hypertension, is another major risk factor for cardiovascular disease. When blood pressure is consistently high, it can damage the arteries and increase the risk of heart attack and stroke.
Several studies have investigated the impact of probiotics on blood pressure levels. A meta-analysis of 9 randomized controlled trials found that probiotics reduced systolic blood pressure (the top number in a blood pressure reading) by an average of 3.56 mmHg and diastolic blood pressure (the bottom number in a blood pressure reading) by an average of 2.38 mmHg. The study also found that probiotics had a greater effect on participants with higher blood pressure levels.
Another study found that consuming probiotics for 8 weeks reduced systolic blood pressure by 11.9 mmHg and diastolic blood pressure by 6.5 mmHg. The study also found that probiotics had a greater effect on participants with higher blood pressure levels at the start of the study.
The exact mechanism by which probiotics reduce blood pressure levels is not fully understood, but some studies suggest that probiotics may reduce the production of compounds that constrict blood vessels or increase the production of compounds that dilate blood vessels.
Choosing the Right Probiotic
Not all probiotics are created equal. Different strains of bacteria have different health benefits, and some may be more effective than others at reducing cholesterol and blood pressure levels. When choosing a probiotic supplement, it’s important to look for one that contains strains of bacteria that have been studied for their cardiovascular benefits.
One strain that has been particularly well-studied is Lactobacillus plantarum. Several studies have found that this strain can reduce cholesterol and blood pressure levels. Another strain that has shown promise is Lactobacillus
reuteri, which has been found to reduce cholesterol levels and improve blood pressure in some studies.
It’s also important to choose a high-quality probiotic supplement. Look for a product that has been third-party tested for purity and potency, and that contains live bacteria in sufficient amounts to be effective. The label should also indicate the specific strains of bacteria that are included, as well as the number of colony-forming units (CFUs) per dose.
In addition to taking a probiotic supplement, it’s also important to consume probiotic-rich foods, such as yogurt, kefir, sauerkraut, and kimchi. These foods contain live bacteria that can help support a healthy microbiome and improve cardiovascular health.
Other Ways to Improve Cardiovascular Health
While probiotics may have a role in improving cardiovascular health, they should not be relied upon as the sole treatment for high cholesterol or blood pressure. It’s important to take a comprehensive approach to managing these conditions, which may include medication, lifestyle changes, and natural remedies.
Here are some other ways to improve cardiovascular health:
- Eat a healthy diet that is rich in fruits, vegetables, whole grains, and lean protein. Avoid processed and high-fat foods.
- Exercise regularly. Aim for at least 150 minutes of moderate-intensity exercise per week.
- Maintain a healthy weight. Obesity is a major risk factor for cardiovascular disease.
- Limit alcohol consumption. Drinking too much alcohol can raise blood pressure and increase the risk of heart disease.
- Quit smoking. Smoking damages the blood vessels and increases the risk of cardiovascular disease.
Conclusion
Probiotics are live bacteria and yeasts that can have a positive impact on cardiovascular health. Several studies have found that certain strains of bacteria can reduce cholesterol and blood pressure levels, which are major risk factors for cardiovascular disease.
If you’re interested in using probiotics to improve your cardiovascular health, it’s important to choose a high-quality supplement that contains strains of bacteria that have been studied for their cardiovascular benefits. It’s also important to take a comprehensive approach to managing high cholesterol and blood pressure, which may include medication, lifestyle changes, and natural remedies.
By incorporating probiotics and other healthy habits into your daily routine, you can help reduce your risk of developing cardiovascular disease and improve your overall health and wellbeing.
