A recent study suggests that probiotics can be beneficial in managing high blood pressure, a condition often referred to as a silent killer. Modern living exposes us to various risk factors for hypertension, such as an unhealthy diet, stress, and processed foods with high salt content, resulting in a rise in hypertension cases. According to a recent report by the World Health Organization (WHO), the devastating impact of high blood pressure emphasizes the need for preventive measures to combat this dreaded disease, as it significantly increases the risk of heart attacks and strokes. Lifestyle and dietary changes can play a pivotal role in managing blood pressure. Notably, a recent study published in mSystems provides evidence that including probiotics in your diet may have antihypertensive effects. The study highlights specific probiotic strains like Bifidobacterium lactis and Lactobacillus rhamnosus, which can be found in foods such as yogurt and cheese, as particularly helpful.
The Silent Killer: High Blood Pressure High blood pressure, also known as hypertension, is a prevalent health concern both in India and globally. Often referred to as a silent killer, it is frequently ignored until it leads to complications like heart disease and stroke. It ranks as the third most significant risk factor contributing to other chronic diseases. Recent studies indicate a substantial increase in the prevalence of hypertension, from 19% in men and 17% in women to 24% and 21%, respectively. Hypertension poses significant health risks, as highlighted by Clinical Dietician Kajal Aggarwal, PCOD expert and Founder of Dietician Kajal’s App in an interview with HT Digital.
Recent research suggests that probiotics, which are beneficial microorganisms promoting gut health, may have a crucial role in lowering blood pressure. Probiotics are live microorganisms known to offer various health benefits when consumed in sufficient quantities, often referred to as “good” or “friendly” bacteria because of their positive impact on digestive and overall health, according to Aggarwal.
Probiotics for Heart Health Aggarwal shares a list of five probiotics that you should consider incorporating into your diet for a healthier heart:
- Kombucha: A fizzy, fermented tea produced by fermenting sweet tea with a symbiotic culture of bacteria and yeast (SCOBY). It contains acetic acid, various probiotic strains, and polyphenols known for their blood pressure-lowering effects.
- Sauerkraut: A fermented cabbage dish rich in Lactobacillus bacteria, supporting heart health by reducing cholesterol levels due to its high fiber content.
- Beetroot Kanji: A traditional Indian probiotic drink made from fermented beetroot and various spices. The natural nitrates in beetroot have vasodilatory effects, further promoting cardiovascular health.
- Yogurt: A common probiotic food rich in live bacterial cultures, primarily Lactobacillus and Bifidobacterium strains. These probiotics play a crucial role in the gut, reducing inflammation and regulating blood pressure.
- Homemade Dahi (Curd): A staple in many Indian households, homemade dahi serves as an excellent source of probiotics. Live strains of beneficial bacteria in homemade dahi contribute to blood pressure regulation.
Additionally, fermented foods like idli and dosa can be added to the diet. Although cooking may destroy some of their live probiotic content, certain strains are heat-resistant.
Lifestyle Changes for High Blood Pressure Control In addition to introducing these probiotics to your diet, implementing key lifestyle changes is crucial for managing high blood pressure:
- Dietary Adjustments: Reduce sodium intake, increase potassium-rich foods like fruits and vegetables, and maintain a balanced diet low in saturated and trans fats.
- Regular Exercise: Engage in physical activity to support heart health and maintain a healthy weight.
- Stress Management: Practice relaxation techniques like meditation and deep breathing to reduce stress, a contributing factor to high blood pressure.
- Regular Check-Ups: Visit your healthcare provider regularly for blood pressure monitoring and guidance on its management.
In conclusion, while probiotics can have a significant impact on lowering blood pressure, they should be part of a comprehensive approach to managing hypertension. Combining probiotics with a healthy lifestyle can be a potent strategy for maintaining healthy blood pressure levels and safeguarding your heart.
