When you think about heart health, what comes to mind? Most people immediately think of cholesterol, blood pressure, or exercise. But what if one of the most important factors for cardiovascular health isn’t in your heart at all—but in your gut?
Your gut, also known as the digestive tract, includes your stomach, intestines, and the trillions of bacteria that live there, collectively called the gut microbiome. These bacteria influence everything from digestion to immune function. But research now shows that they also play a major role in heart health. Scientists call this the gut-heart axis, a connection between gut bacteria and cardiovascular function that is gaining attention in the medical world.
An unhealthy gut can contribute to inflammation, poor nutrient absorption, and metabolic imbalances, all of which can increase the risk of heart disease. Certain gut bacteria even produce harmful compounds like Trimethylamine-N-oxide (TMAO), which has been linked to clogged arteries and cardiovascular problems. On the other hand, a well-balanced microbiome can lower inflammation, improve cholesterol metabolism, and support healthy blood pressure.
In this blog, we’ll explore how your gut health influences your heart, the science behind this connection, and practical steps you can take to improve both. If you’ve never considered your digestive system when thinking about heart health, you might be surprised by what you learn!
The Science Behind the Gut-Heart Connection
Scientists refer to the relationship between the gut and the heart as the gut-heart axis, a term that describes the way gut bacteria influence cardiovascular function.
Your gut is home to trillions of microbes—a mix of bacteria, fungi, and other microorganisms—that help digest food, regulate the immune system, and even produce certain vitamins. But these microbes don’t just stay in the digestive tract; their byproducts can enter the bloodstream and affect organs throughout the body—including the heart.
So, how does this impact heart health? Research has identified three key ways the gut can either protect or harm the cardiovascular system:
- Inflammation and the Immune System – When the gut is out of balance (a condition called dysbiosis), it can cause long-term inflammation in the body. Inflammation is a big risk factor for heart disease because it can damage blood vessels and lead to plaque buildup in the arteries.
- Leaky Gut and Toxins in the Bloodstream – A healthy gut lining acts as a protective barrier, keeping harmful substances out of the blood. But when the gut lining becomes too porous (a condition called leaky gut), toxins can slip through and trigger inflammation. This can weaken blood vessels, raise blood pressure, and increase the risk of heart problems.
- Gut Bacteria and Heart-Harming Compounds – Some gut bacteria break down certain foods—like red meat and eggs—into a substance called Trimethylamine-N-oxide (TMAO). High levels of TMAO have been linked to clogged arteries and a greater risk of heart disease.
But the good news is that a healthy gut can have the opposite effect. Beneficial gut bacteria produce short-chain fatty acids (SCFAs), which help reduce inflammation, regulate cholesterol, and even support healthy blood pressure. This means that improving gut health isn’t just about digestion—it’s a critical step in protecting your heart.
In the next few sections of this blog we will break down how each of these are related to the gut-heart axis and how you can work to heal them.
Inflammation, Leaky Gut, and Cardiovascular Disease: The Hidden Connection
When most people think of heart disease, they focus on high cholesterol or blood pressure. But research shows that chronic inflammation is one of the biggest underlying drivers of cardiovascular disease—and one of the most overlooked sources of inflammation comes from your gut.
Inflammation is the body’s natural defense mechanism, helping to heal injuries and fight infections. However, when inflammation becomes chronic, meaning it remains activated even when there’s no immediate threat, it can start to damage healthy tissues—including the blood vessels that keep your heart functioning properly.
The Role of the Gut in Systemic Inflammation
Your gut is home to trillions of bacteria, some of which help control inflammation, while others can trigger it. When the gut microbiome is out of balance—a condition called dysbiosis—it can lead to increased production of harmful bacterial byproducts and a weakened gut barrier. This is where leaky gut comes into play.
What is Leaky Gut?
The gut lining acts as a barrier, allowing nutrients to be absorbed while keeping harmful substances out of the bloodstream. But when the gut becomes too permeable—often due to poor diet, chronic stress, processed foods, excessive alcohol, and imbalanced gut bacteria—it allows toxins and bacterial fragments to “leak” into circulation, setting off an immune response that leads to widespread inflammation.
One of the most concerning substances that can escape into the bloodstream is lipopolysaccharides (LPS), also known as endotoxins. LPS are toxic molecules found in the outer membrane of certain gut bacteria. When they enter the bloodstream due to a leaky gut, they trigger the immune system to go on high alert, resulting in constant, low-grade inflammation.
How This Affects Heart Health
Once endotoxins and inflammatory compounds enter circulation, they can:
- Damage blood vessel walls, making arteries more susceptible to plaque buildup (atherosclerosis).
- Increase blood pressure by impairing normal blood vessel function.
- Trigger insulin resistance, a key factor in metabolic diseases that increase heart disease risk.
Research has found that higher levels of endotoxins in the blood are linked to an increased risk of cardiovascular disease, showing that leaky gut is not just a digestive issue—it’s a serious heart health concern.
How to Reduce Gut-Driven Inflammation and Support Heart Health
Fortunately, you can take action to heal your gut and lower inflammation naturally. A gut-friendly lifestyle can have a profound impact on reducing heart disease risk. Steps to consider include:
- Eating anti-inflammatory, gut-supporting foods such as fiber-rich vegetables, fermented foods (yogurt, kimchi, sauerkraut), and omega-3-rich foods like wild-caught fish.
- Avoiding processed foods, excess sugar, and alcohol, which can damage the gut lining and promote inflammation.
- Supporting gut bacteria balance with prebiotics (fiber-rich foods) and probiotics (healthy bacteria found in fermented foods or supplements).
- Managing stress levels, as chronic stress can impair digestion, alter gut bacteria, and contribute to inflammation.
By protecting your gut lining and fostering a balanced microbiome, you’re not only improving digestion—you’re reducing systemic inflammation, supporting healthier arteries, and ultimately lowering your risk of heart disease.
To learn more about leaky gut and how to restore it with natural solutions, check out our blog “Navigating Leaky Gut: Natural Solutions for Restoration and Health.”
TMAO: A Gut Bacteria Byproduct That Harms the Heart
While inflammation and leaky gut are major contributors to heart disease, there’s another surprising way the gut influences cardiovascular health—through a compound called Trimethylamine-N-oxide (TMAO).
TMAO is produced when certain gut bacteria break down nutrients found in red meat, eggs, and dairy, specifically choline and L-carnitine. After digestion, these compounds are converted into trimethylamine (TMA) by gut bacteria, which the liver then transforms into TMAO. Studies have found that higher levels of TMAO are associated with an increased risk of heart disease, stroke, and even heart failure.
How Does TMAO Affect the Heart?
Elevated TMAO levels have been linked to several harmful effects on cardiovascular health, including:
- Promoting arterial plaque buildup, increasing the risk of atherosclerosis.
- Triggering inflammation in blood vessels, leading to higher blood pressure.
- Encouraging blood clot formation, raising the risk of heart attacks and strokes.
TMAO levels may be a stronger predictor of heart disease than cholesterol in some cases. This means that what’s happening in the gut can significantly impact heart health, beyond just diet and lifestyle choices.
How to Lower TMAO Levels Naturally
Since TMAO production is influenced by gut bacteria, making strategic dietary and lifestyle changes can help reduce its impact on the heart. Steps to consider include:
- Reducing intake of red meat, egg yolks, and full-fat dairy—these are the primary sources of TMAO precursors.
- Increasing fiber-rich, plant-based foods, which promote beneficial gut bacteria that don’t produce TMAO.
- Following a Mediterranean-style diet, rich in vegetables, whole grains, legumes, and healthy fats, which has been shown to lower TMAO levels.
- Incorporating probiotics and prebiotics, which help balance gut bacteria and reduce TMAO-producing microbes.
- Getting regular exercise, as studies suggest that physical activity may help regulate gut bacteria and lower TMAO levels.
While TMAO is just one piece of the gut-heart puzzle, its impact is a powerful reminder that our gut bacteria doesn’t just affect digestion—they can shape long-term heart health too.
Healing the Gut to Protect the Heart
Now that we’ve explored how an imbalanced gut can contribute to heart disease, the next question is: How can we use gut health to improve cardiovascular health?
The good news is that you have the power to reshape your gut microbiome and lower your risk of heart disease through simple, targeted lifestyle changes. By focusing on gut-friendly foods, reducing inflammation, and promoting beneficial bacteria, you can support both your digestive system and your heart.
1. Prioritize Fiber-Rich Whole Foods
Diet plays a crucial role in shaping your gut microbiome. A high-fiber diet nourishes beneficial gut bacteria, helping them produce short-chain fatty acids (SCFAs) that reduce inflammation and protect blood vessels. Some of the best fiber-rich foods for gut and heart health include:
✔️ Leafy greens (spinach, kale, Swiss chard)
✔️ Berries (blueberries, raspberries, blackberries)
✔️ Legumes (lentils, chickpeas, black beans)
✔️ Whole grains (quinoa, oats, barley)
✔️ Nuts and seeds (flaxseeds, chia seeds, walnuts)
2. Incorporate Probiotic and Prebiotic Foods
Probiotics are beneficial bacteria that support a healthy gut, while prebiotics are the fiber-rich foods that feed those good bacteria. Together, they help restore microbial balance and reduce inflammation that contributes to heart disease. Probiotic-rich foods include yogurt (with live cultures), kefir, kimchi, sauerkraut, miso, and tempeh. Prebiotic foods include garlic, onions, asparagus, bananas, apples, and leeks.
3. Reduce Processed and Inflammatory Foods
Certain foods can worsen gut health and fuel inflammation, increasing heart disease risk. Reducing or avoiding these foods can help repair the gut lining and support a healthier microbiome:
- Processed foods high in artificial additives, refined sugars, and preservatives
- Excessive alcohol and sugary beverages
- Red meat and processed meats, which contribute to TMAO production
- Refined grains like white bread and pastries
To understand how to eat more of an anti-inflammatory diet, read our blog “Eat to Heal: The Anti-inflammatory Diet for Optimal Health and Vitality.”
4. Manage Stress and Prioritize Sleep
Chronic stress and poor sleep don’t just affect your mood—they also disrupt the gut microbiome, leading to higher inflammation and increased heart disease risk. Simple ways to support gut and heart health include practicing mindfulness, deep breathing, or yoga to reduce stress, aiming for 7–9 hours of quality sleep per night, and getting outside for daily movement and fresh air.
5. Consider Targeted Supplements
For those needing extra support, certain supplements can help heal the gut lining, restore beneficial bacteria, and reduce inflammation:
- Probiotics: Help restore microbial balance and counteract harmful gut bacteria
- Omega-3 fatty acids: Found in fish oil, help lower inflammation and protect blood vessels
- L-glutamine: Supports gut barrier function and reduces leaky gut
- Polyphenols (found in green tea, dark chocolate, and berries): Help feed beneficial gut bacteria
Small Changes, Big Impact
The connection between gut health and heart health is clear—nurturing your gut can reduce inflammation, lower cardiovascular risk, and improve overall well-being. While no single diet or lifestyle change is a cure-all, small, consistent improvements in gut health can have lasting effects on your heart.
By making mindful food choices, supporting your microbiome, and managing stress, you’re not just improving digestion—you’re taking a proactive step toward long-term heart health.
Your Gut, Your Heart, Your Health: Taking Control of Your Wellness
The connection between gut health and heart health may not be widely discussed, but the science is clear—a balanced gut microbiome plays a major role in reducing inflammation, supporting blood vessels, and lowering the risk of cardiovascular disease. By making intentional changes to support gut health, you’re also making an investment in long-term heart health.
The good news is that you don’t have to figure it all out on your own. Small adjustments—like adding fiber-rich foods, incorporating probiotics, managing stress, and reducing processed foods—can create a ripple effect of positive change for both digestion and cardiovascular function. If you’re looking for additional support, advanced therapies such as Hyperbaric Oxygen Therapy (HBOT) and Hyperthermic Ozone Transdermal Therapy (HOTT) can help reduce inflammation and restore balance in the body.
Every system in the body is interconnected, and when we support the gut, we also support the heart. If you’re ready to take a more personalized approach to your health, Hyperbaric Wellness Center is here to help. Whether you’re dealing with chronic inflammation, digestive concerns, or simply want to be proactive in protecting your heart, our team is ready to work alongside you. Together, we can identify the root causes of imbalance and create a plan that gets you feeling your best.
Your journey to better health starts with small steps. What’s one change you can make today to support both your gut and your heart?
Resources
Canyelles, M., Borràs, C., Rotllan, N., Tondo, M., Escolà-Gil, J. C., & Blanco-Vaca, F. (2023). Gut Microbiota-Derived TMAO: a causal factor promoting atherosclerotic cardiovascular disease? International Journal of Molecular Sciences, 24(3), 1940. https://doi.org/10.3390/ijms24031940
Fu, S., Liu, F., Zhi, X., Wang, Y., Liu, Y., Chen, H., Wang, Y., & Luo, M. (n.d.). Applications of functional near-infrared spectroscopy in non-drug therapy of traditional Chinese medicine: a review. Frontiers in Neuroscience, 17, 1329738.
Lacy, B. E., PhD, MD, Wise, J. L., BA, Cangemi, D. J., MD, Mayo Clinic Jacksonville, & Mayo Clinic Rochester. (2024). Leaky Gut Syndrome: Myths and Management. Gastroenterology & Hepatology, 20(5).
Mishra, S. P., Wang, B., Jain, S., Ding, J., Rejeski, J., Furdui, C. M., Kitzman, D. W., Taraphder, S., Brechot, C., Kumar, A., & Yadav, H. (2023). A mechanism by which gut microbiota elevates permeability and inflammation in obese/diabetic mice and human gut. Gut, 72(10), 1848–1865. https://doi.org/10.1136/gutjnl-2022-327365
Nussinov, R., Jang, H., Tsai, C.-J., & Cheng F. (2019). Review: Precision medicine and driver mutations: Computational methods, functional assays and conformational principles for interpreting cancer drivers. In PLoS Computational Biology (Vol. 15, Issue 3, p. e1006658). https://doi.org/10.1371/journal.pcbi.1006658
Rice, J. B., Stoll, L. L., Li, W., Denning, G. M., Weydert, J., Charipar, E., Richenbacher, W. E., Miller, F. J., & Weintraub, N. L. (2003). Low-Level endotoxin induces potent inflammatory activation of human blood vessels. Arteriosclerosis Thrombosis and Vascular Biology, 23(9), 1576–1582. https://doi.org/10.1161/01.atv.0000081741.38087.f9
Sager, B. (2024). Functional medicine in nursing. AJN American Journal of Nursing. https://doi.org/10.1097/01.naj.0001063812.69063.b1
The Gut, the Heart, and TMAO – Cleveland HeartLab, Inc. (2016, August 12). Cleveland HeartLab, Inc. https://www.clevelandheartlab.com/blog/the-gut-the-heart-and-tmao/
