Have you been told that your cholesterol is high or that you have a poor ratio of good to bad cholesterol? If so, you’re not alone. Let’s delve into an often-overlooked aspect of cholesterol management, the impact of your gut microbiome.
Cholesterol has numerous functions in the body and is crucial to our survival. The body works to maintain a fine balance between production, usage and disposal. However, various factors can upset homeostasis leading to high levels of certain types of cholesterol which can increase the risk of heart disease.
Your cholesterol levels are governed by many factors including genetics, age, medication, certain health conditions, activity levels, and diet. But did you know that your gut bacteria have a significant role to play in regulating cholesterol levels?1https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-019-0715-8
- Research shows that an increase in the diversity of gut bacteria decreases cholesterol levels in the blood.2https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-019-0715-8
- A combination of a plant-filled diet as well as an improved gut microbiome has the most positive effect on cholesterol in the body.3https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-019-0715-8
- Less cholesterol travels across the gut lining when there is an abundance of gut bacteria.4https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-019-0715-8
- Synthesis of cholesterol by the liver is reduced by the presence of bacteria in the gut.5https://bmcbiol.biomedcentral.com/articles/10.1186/s12915-019-0715-8
- Probiotics have been shown to reduce triglycerides (stored and circulating fat) and LDL (so-called bad cholesterol).6https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10183154/
How do gut bacteria do this?
- By producing short-chain fatty acids (as a result of digesting fibre) such as butyrate which can inhibit the synthesis of cholesterol in the liver and promote the excretion of cholesterol from the body.7https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9779842/
- By modifying bile acids, certain gut bacteria can reduce the absorption of dietary cholesterol, lowering its levels in the body.8https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6426790/
- Absorbing cholesterol into their membranes – Lactobacillus bacteria can absorb cholesterol into their cell membranes which prevents it from being absorbed into the bloodstream.9https://www.sciencedirect.com/science/article/pii/S0022030210001116
- Certain gut bacteria help to maintain a healthy gut barrier, which is crucial for preventing the absorption of excess cholesterol.
How to improve your gut microbiome
- Read Shann’s post What is a gut health protocol anyway?
- Eat fermented foods each day: kefir, kimchi, sauerkraut, miso, tempeh, and probiotic yoghurt. Kefir contains numerous strains of Lactobacillus bacteria which significantly reduce both total cholesterol and LDL cholesterol levels.10https://pubmed.ncbi.nlm.nih.gov/28594860/
- Eat a diverse range of fibre-rich plant foods (pulses, legumes, nuts, seeds, whole grains, fruits, vegetables, herbs, and spices). Prebiotic fibres provide the fuel for beneficial bacteria to thrive.
- Include the rainbow: different coloured plant foods provide a wide range of antioxidants that help to prevent cholesterol from oxidising and causing damage to blood vessels.11https://pubmed.ncbi.nlm.nih.gov/14631863/
- Take collagen which has been shown to support a healthy gut lining.
- Reduce alcohol – try El’s 5 healthy mocktails.
Research shows that it is the combination of a diverse gut microbiome as well as dietary intake of plant foods that has the most positive influence on cholesterol levels. For more detailed information on how to improve your diet in order to reduce high cholesterol, read Claire’s – Help, I’ve got High Cholesterol! 8 Tips to help and 10 things you can eat to help tackle high cholesterol
Any questions? Contact one of our Nutritional Therapists via live chat, weekdays from 8 am to 8 pm.
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