The Gut-Heart Axis: Why Your Microbiome Matters More Than You Think
When it comes to heart health, most people focus on familiar numbers: blood pressure, cholesterol, triglycerides. But what if one of the most powerful influences on your cardiovascular system isn’t found in your arteries—but in your gut?
Welcome to the cutting edge of preventative health: the gut-heart axis. Emerging science is revealing that your gut microbiome—the trillions of bacteria living in your digestive tract—may play a central role in determining your risk for heart disease.
Here’s why it matters—and what you can do to keep both your gut and heart thriving.
What Is the Gut Microbiome?
Your gut microbiome is a diverse community of microorganisms that live in your intestines. While that may sound like a bad thing, these microbes are essential for digestion, immune health, hormone regulation, and even brain function.
A balanced microbiome helps regulate inflammation, metabolize nutrients, and produce important compounds that affect your entire body—including your cardiovascular system.
How Gut Health Affects Your Heart
Let’s explore three of the biggest links between your gut and your cardiovascular health:
1. Cholesterol + Lipid Metabolism
Certain gut bacteria help break down bile acids, which are made from cholesterol. A healthy microbiome ensures that cholesterol is used efficiently and eliminated properly. When gut balance is off (a state called dysbiosis), this system falters—leading to higher LDL (bad cholesterol) and lower HDL (good cholesterol).
Some bacteria even produce short-chain fatty acids (SCFAs), which help regulate lipid metabolism and reduce cholesterol synthesis in the liver.
2. Blood Pressure Regulation
Your gut microbes influence blood pressure through several mechanisms:
Producing SCFAs that support blood vessel dilation
Modulating salt sensitivity and fluid balance
Interacting with the nervous system and renin-angiotensin system (which regulates blood pressure)
Studies have shown that people with high blood pressure often have a less diverse gut microbiome compared to those with normal readings.
3. Systemic Inflammation
Chronic inflammation is a key driver of atherosclerosis, heart attacks, and strokes—and poor gut health is a major source of that inflammation.
When the gut barrier becomes “leaky” (also known as increased intestinal permeability), bacterial toxins like lipopolysaccharides (LPS) can enter the bloodstream. This triggers an immune response that inflames blood vessels and contributes to plaque buildup.
How to Support a Heart-Healthy Microbiome
The good news? Your microbiome is dynamic. Every meal, movement, and moment of stress either nourishes or disrupts it. Here are the most powerful ways to support your gut—and, in turn, your heart:
1. Eat More Prebiotic Fiber
Prebiotics are the "food" for good bacteria. Include:
Garlic, onions, leeks
Asparagus, bananas, dandelion greens
Oats, apples, flaxseed
These help increase beneficial strains like Bifidobacteria and Lactobacilli, which support immune balance and lower inflammation. Supplements can also be beneficial just be sure to read the labels for ingredient diversity. You can purchase one of my favorite go-to’s on Amazon here.
2. Incorporate Fermented Foods
Fermented foods introduce beneficial bacteria into the gut. Try:
Sauerkraut
Kimchi
Kefir or unsweetened yogurt
Miso
Fermented vegetables
Start with small servings and increase gradually.
3. Minimize Sugar and Ultra-Processed Foods
Excess sugar and additives feed harmful bacteria and yeast, disrupting gut balance and increasing systemic inflammation.
Swap sugary snacks and refined carbs for whole, unprocessed alternatives—especially colorful, plant-rich foods.
4. Reduce Stress
Stress can alter gut motility, increase permeability, and shift microbiome composition. Support your vagus nerve with:
Deep breathing
Meditation or yoga
Gentle movement and rest
A calm mind leads to a calmer gut—and a healthier heart.
5. Consider Targeted Probiotics
Certain probiotic strains like Lactobacillus plantarum and Bifidobacterium longum have shown promise in supporting cholesterol levels, lowering inflammation, and improving metabolic markers.
Work with a practitioner to choose a strain that supports your specific health goals.
Final Thoughts
The gut-heart axis is more than a theory—it’s a call to rethink cardiovascular care from the inside out. A healthy gut doesn’t just help you digest—it helps you thrive by calming inflammation, balancing blood pressure, and regulating lipids.
By tending to your microbiome with simple, consistent lifestyle choices, you can take powerful steps toward protecting your heart for the long haul.
At B.Well, we blend science and soul to help you prevent disease before it starts. Want support in healing your gut and optimizing your longevity? Explore our personalized coaching programs on the services tab.