Dr. Kartikeya Bhargava, Senior Director, Cardiac Care, Medanta – The Medicity
The gut and the heart seem like distant organs, but science reveals that they are inter-connected more than we can imagine. Disruptions in the gut microbiome — the community of trillions of microorganisms living in our digestive tract — are increasingly being linked to cardiovascular disease (CVD), the leading cause of death worldwide.
According to the World Health Organization, CVDs account for 17.9 million deaths each year, representing 32% of all global deaths. A significant portion of this risk is influenced by gut-derived metabolites. For example, trimethylamine N-oxide (TMAO) — produced when gut bacteria digest nutrients such as choline and carnitine (found in red meat, eggs, and certain fish) — has been shown to increase the risk of heart attack and stroke.
Conversely, diets that support gut microbial diversity — particularly those rich in fibre and plant-based foods — have been shown to reduce blood pressure and cholesterol, thereby lowering cardiovascular risk.
The Gut’s Impact on the Heart
1. Metabolite Production
Gut bacteria convert components of our diet into metabolites. Some, such as short-chain fatty acids (SCFAs), reduce inflammation, improve endothelial function, and support vascular health. Others, like TMAO, promote atherosclerosis by increasing plaque formation in arteries.
2. Inflammation and Immunity
An imbalance in the microbiome, known as dysbiosis, can trigger chronic low-grade inflammation. Inflammation plays a central role in the development of atherosclerosis, meaning an unhealthy gut can indirectly raise cardiovascular risk.
3. Blood Pressure Regulation
Certain gut microbes influence blood pressure by affecting sodium absorption and producing SCFAs. Dysbiosis has been linked to hypertension, a major risk factor for heart disease and stroke.
Foods and Behaviours That Support a Healthy Gut and Heart
1. High-Fibre Diet
Whole grains, legumes, fruits, and vegetables feed beneficial gut bacteria, leading to SCFA production. SCFAs help lower cholesterol and improve vascular flexibility.
2. Fermented Foods
Yogurt, kefir, kimchi, sauerkraut, and other fermented foods contain probiotics that enhance microbial diversity and stability — a diverse microbiome is protective for both gut and heart health.
3. Limiting Red and Processed Meats
These foods increase TMAO production, which is associated with higher cardiovascular risk. Reducing intake can lower harmful metabolite levels.
4. Physical Activity
Regular physical exercise increases microbial diversity, strengthens the gut barrier, and reduces inflammation — all of which provide additive protective effects for cardiovascular health.
The gut-heart axis illustrates the deep interconnection between human body systems. A healthy microbiome not only supports digestion but also plays a crucial role in protecting the cardiovascular system from disease. Adopting a fibre-rich, plant-based diet, incorporating probiotic-rich foods, reducing red meat consumption, and maintaining regular physical activity can help restore gut balance and lower heart disease risk.
