Before we delve into how to lower blood pressure with probiotics, let’s first understand what blood pressure is. Blood pressure is the force of blood pushing against the walls of the arteries as the heart pumps out blood.

It is measured in millimeters of mercury (mmHg) and two numbers are recorded:.

The top number (systolic pressure) measures the pressure in the arteries when the heart beats.
The bottom number (diastolic pressure) measures the pressure in the arteries when the heart is resting between beats.

Normal blood pressure is typically around 120/80 mmHg. However, high blood pressure (also known as hypertension) occurs when the force of blood against the artery walls is consistently too high.

Probiotics and Blood Pressure

Probiotics are live bacteria and yeasts that are good for your health and overall well-being, especially when it comes to your digestive system.

However, recent studies have shown that certain strains of probiotics can also help to reduce high blood pressure by improving certain risk factors related to hypertension.

The link between Probiotics and Blood Pressure

The link between probiotics and blood pressure lies in the workings of the gut microbiome. The gut microbiome is the collection of microorganisms (bacteria, viruses, fungi, and other microbes) in our gastrointestinal tract.

A healthy gut microbiome is essential for overall health and wellbeing. An imbalance in the gut microbiome (dysbiosis) can lead to many health issues, including high blood pressure.

Research shows that certain strains of probiotics can help improve the balance of the gut microbiome, which in turn helps to reduce the risk factors of high blood pressure. Here are a few ways in which probiotics can help to lower blood pressure:.

Probiotics can reduce inflammation

Inflammation is a major risk factor for high blood pressure. Certain strains of probiotics are known to reduce inflammation in the body.

This is because they produce short-chain fatty acids (SCFAs) that help to regulate the immune system and reduce inflammation. SCFAs also help to reduce the absorption of sodium in the intestine, which can help to lower overall blood pressure.

Probiotics can reduce cholesterol levels

High levels of cholesterol in the blood can contribute to hypertension. Studies show that certain strains of probiotics can help to reduce cholesterol levels by breaking down bile in the gut.

When bile is broken down, the liver has to produce more bile acids, which it does by using up more cholesterol. Lower cholesterol levels can lead to a lower risk of hypertension.

Probiotics can improve insulin sensitivity

Insulin resistance is a major risk factor for high blood pressure. Insulin is a hormone that regulates blood sugar levels.

When insulin resistance occurs, the body has trouble using insulin effectively, which can lead to high blood sugar levels and an increased risk of hypertension. Studies show that certain strains of probiotics can help to improve insulin sensitivity by reducing inflammation and balancing the gut microbiome.

Probiotics can help reduce blood pressure in people with hypertension

A meta-analysis of 9 studies found that probiotics can help to reduce blood pressure in people with hypertension.

The studies included a total of 543 participants and showed that probiotics reduced systolic blood pressure by 3.56 mmHg and diastolic blood pressure by 2.38 mmHg. While this may not seem like a significant reduction, it can have a positive impact on overall cardiovascular health.

How to Choose Probiotics for Blood Pressure

When choosing probiotics for blood pressure, it’s important to look for strains that have been clinically proven to reduce hypertension. Look for probiotics that contain Lactobacillus plantarum, Bifidobacterium lactis, and Lactobacillus rhamnosus GG.

These strains have been shown to significantly reduce blood pressure in clinical trials.

Other Ways to Lower Blood Pressure Naturally

In addition to taking probiotics, there are other lifestyle changes you can make to help lower your blood pressure naturally:.

Eat a healthy diet that is low in sodium and high in fiber, fruits, and vegetables
Exercise regularly
Avoid smoking and limit alcohol consumption
Manage stress through relaxation techniques such as yoga and meditation
Maintain a healthy weight

Conclusion

Probiotics offer a natural and effective way to lower blood pressure and reduce the risk factors associated with hypertension.

By improving the balance of the gut microbiome, probiotics can reduce inflammation, lower cholesterol levels, improve insulin sensitivity, and reduce blood pressure in people with hypertension. When combined with other lifestyle changes, such as a healthy diet and regular exercise, probiotics can have a significant impact on overall cardiovascular health.