When we think about heart health, terms like cholesterol and bloodpressure often come to mind.
However, science is now uncovering a deeper, more unexpected connection: your gut microbiota.
These trillions of microorganisms in your digestive system have a profound impact on your cardiovascular system.
One of the most intriguing discoveries in recent years is the role of gut microbiota in producing metabolites that influence heart health.
For example, when we consume foods rich in choline, such as red meat, eggs, and dairy, our gut bacteria convert these compounds into trimethylamine (TMA).
This TMA is transported to the liver, where it is converted into trimethylamine N-oxide (TMAO).
Why does this matter?
Elevated TMAO levels are now recognized as a marker for coronary risk, contributing to inflammation and arterial plaque formation (Heianza et al., 2020).
The composition of your gut microbiota – and the metabolites they produce – depends largely on your diet.
Diets high in fiber and plant-based foods promote a diverse and healthy microbiome, reducing harmful metabolites like TMAO.
Conversely, a diet heavy in animal-based foods can shift the microbiota toward producing compounds linked to cardiovascular diseases (Yang & Kweon, 2016).
For better help, increase plant-based foods. They are rich in prebiotics and nourish beneficial bacteria.
Limit red meat. Reduce the precursors for harmful TMAO production.
Stay active. Exercise supports a diverse microbiome and heart health.
References:
Heianza, Y., et al. (2020). Long-Term Changes in Gut Microbial Metabolite Trimethylamine N-Oxide and Coronary Heart Disease Risk. Journal of the American College of Cardiology, 75(7), 763–772.
Yang, J. Y., & Kweon, M. N. (2016). The gut microbiota: a key regulator of metabolic diseases. BMB Reports, 49(10), 536–541.
Verhaar, B. J. H., et al. (2020). Gut Microbiota in Hypertension and Atherosclerosis: A Review. Nutrients, 12(10), 2982.