Hypertension or high blood pressure is a common cardiovascular concern that plagues many across the world. While factors like heart health, cholestrol, stress, anxiety, obesity, or smoking are commonly known to pose risks for our blood pressure. One lesser known contributor towards blood pressure is gut health. To know more about this curious connection, the team of OnlyMyHealth spoke to Pooja Shah Bhave, Consultant Clinical Dietician and Diabetes Educator, who commented, “Healthy gut bacteria can reduce blood pressure where as certain harmful bacteria can increase blood pressure.”
How Gut Bacteria Influence Blood Pressure
According to a study published in MDPI’s journal ‘Nutrients’, increased anxiety due to absence of healthy gut bacteria causes elevated blood pressure. The absence of healthy gut bacteria can give way to harmful bacteria in the gut. “In order to control these harmful bacteria there are healthy gut bacteria also known as probiotics which kill these pathogenic bacteria and reduce their population,” commented Bhave.
Talking about the benefits of probiotics for maintaining blood pressure, Bhave listed:
- The incidence of Preeclampsia, a complication of pregnancy characterised by increased blood pressure is often decreased by chronic intake of probiotics.
- Consumption of milk containing lactobacilli by hypertensive humans has also shown a reduction in blood pressure.
- A meta-analysis of trials in humans showed that probiotic (healthy gut bacteria) consumption modestly decreased both systolic and diastolic blood pressure.
- Probiotic bacteria like Lactobacillus, Roseburia, Akkermensia and bifidobacteria are also often associated with reduced blood pressure.
Tips to Maintain a Healthy Gut for Blood Pressure Control
Recommending ways to boost a healthy gut, Bhave said, “Population of harmful gut bacteria is reduced by having sufficient intake of probiotics i.e. healthy bacteria.”
“Probiotics are available in supplement form in tablet or capsules, These supplements are recommended in certain health conditions like diarrhea or antibiotic treatment where the gut bacteria population is disturbed,” informed Bhave. She added, “But to have a healthy gut in day to day life it is best to incorporate natural sources of probiotics.”
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Listing some natural sources of probiotics, Bhave shared:
- Curd is the highest source Lactobacilli, a type of bacteria that acts as probiotic.
- Milk is another good option.
- Fermented foods like dhokla, Idli, Dosa also have healthy bacteria like lactobacillus and bifidobacteria which act as probiotics.
- Prebiotics are foods that increase probiotic population in your large intestine. Such prebiotics foods are pulses, sprouts, whole grains which get fermented in your gut and produce healthy bacteria like lactobacillus and bifidobacteria.
Lifestyle Modifications To Boost Gut Health
Beyond consuming probiotics, you can also follow these lifestyle changes to ensure you have a rock solid gut health that alleviates hypertension:
- Limit Processed Foods and Sugars: Highly processed foods and excessive sugar intake can negatively impact gut bacteria. Opt for a balanced, whole-foods-based diet to nurture a diverse and thriving microbiome.
- Stay Hydrated: Drinking an adequate amount of water is crucial for maintaining gut health. Water helps in digestion, absorption of nutrients, and the overall functioning of the gastrointestinal system.
- Regular Exercise: Physical activity has been linked to a healthier gut microbiome. Regular exercise promotes a diverse range of gut bacteria, contributing to better overall health, including blood pressure regulation.
- Manage Stress: Chronic stress can negatively affect the gut-brain axis and disrupt the balance of gut bacteria. Incorporate stress-management techniques such as meditation, deep breathing exercises, or regular relaxation activities.
Also Read: Expert Lists Digestive Issues Caused By Anxiety, Suggests Tips To Manage Gut-Brain Connection
By adopting habits that foster a healthy gut microbiome, you can contribute to blood pressure regulation and overall well-being. Embracing a balanced diet, staying active, and prioritising stress management are not only beneficial for gut health but also play a pivotal role in maintaining optimal blood pressure levels. It's time to recognise the power within – the symbiotic relationship between our gut and heart health.