Your gut and heart are more connected than you realize. Diet, gut bacteria, and fiber intake can contribute to cardiovascular resilience and reduced disease risk.
The trillions of bacteria that live in your gut do much more than help digest food. Collectively known as the gut microbiota, this community of microbes produces molecules that interact with the immune system, metabolism, and—even more surprisingly—the heart.
Cardiovascular disease is the leading cause of death worldwide, most often driven by atherosclerosis, the buildup and hardening of plaque inside arteries. While genetics and lifestyle are well-known risk factors, research now shows that the gut microbiome also plays a role.
One mechanism involves a compound called TMAO (trimethylamine N-oxide). When gut bacteria break down nutrients from red meat and other animal products, TMAO is produced, which crosses the porous gut epithelial barrier and enters the blood stream. High levels of TMAO in blood are linked with narrowed arteries, inflammation, and an increased risk of heart attack or stroke.
Microbiome studies also show that people with coronary heart disease often have a different bacteria community composition, with fewer bacteria that produce short-chain fatty acids (SCFAs), such as butyrate. SCFA help maintain a healthy gut lining and reduce inflammation. Without them, the gut barrier becomes “leaky,” allowing harmful compounds to enter the bloodstream and stress the cardiovascular system.
So, what can you do? Diet is a powerful lever. A Westernize diet high in red meat and low in fiber fuels TMAO production and weakens the gut barrier. In contrast, a diet rich in plant-based fiber supports SCFA-producing bacteria that strengthen the gut–heart connection. Epidemiological studies have shown a link between higher fiber intake and lower long-term cardiovascular risk.
With increasing evidence pointing to the importance of gut health for heart health, it is more important than ever to know if your gut microbiota is thriving. Coprata translates cutting-edge microbiome research into accessible tools to help you make informed choices for lasting health.
Sources
Association between dietary fiber intake and atherosclerotic cardiovascular disease risk in adults: a cross-sectional study of 14,947 population based on the National Health and Nutrition Examination Surveys. BMC PublicHealth. (2022). https://pmc.ncbi.nlm.nih.gov/articles/PMC9158217/
The gut microbiome in coronary artery disease and heart failure: Current knowledge and future directions. eBioMedicine. (2020). https://doi.org/10.1016/j.ebiom.2020.102649
The role of the gut microbiota in health and cardiovascular diseases. Molecular Biomedicine. (2022). https://doi.org/10.1186/s43556-022-00091-2
The gut microbiome in atherosclerotic-cardiovascular disease. Nature Communications. (2017). https://doi.org/10.1038/s41467-017-00900-1
