Probiotics May Help Lower Your Blood Pressure

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Probiotics — living microorganisms contained in products such as yogurt and powdered supplements — have long been known to promote healthy digestion. But a new study reveals a surprising benefit: the ability to reduce high blood pressure.

“The small collection of studies we looked at suggest regular consumption of probiotics can be part of a healthy lifestyle to help reduce high blood pressure, as well as maintain healthy blood pressure levels,” lead researcher Jing Sun, PhD, said in a press release. “This includes probiotics in yogurt, fermented and sour milk and cheese, and probiotic supplements.”

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Probiotics (which is a mix of Latin and Greek that means “for life”) are essentially the guardians of the digestive system. They police the intestinal tract and destroy harmful bacteria while keeping the right balance of microbes in check. But the naturally occurring microorganisms can be destroyed (by antibiotics, coffee, carbonated beverages, and more), and without these “good” bacteria, gut disorders such as diarrhea and irritable bowel syndrome can arise. So it’s important to replace them, and not only for their known digestive benefits: Probiotics have been found to positively affect the immune system, brain, skin, vaginal tract — and now, apparently, blood pressure.

For the study, published Monday in the journal Hypertension, researchers reviewed the results of nine studies involving 543 adults with normal and elevated blood pressure. They found that probiotic consumption lowered the top number (systolic blood pressure, measuring the pressure in the arteries when the heart beats) by an average 3.56 mm Hg and the bottom number (diastolic blood pressure, measuring pressure in the arteries between heartbeats) by an average 2.38 mm Hg, compared with adults who didn’t consume probiotics. So, for example, a person’s high-level reading of 140 over 90 could become approximately 136 over 88, moving the patient from hypertension into pre-hypertension, according to the American Heart Association. Also, several studies have shown that even modest improvements can lower the risk of heart attack, stroke, and heart disease in a meaningful way — as well as improve kidney function and vision, and lower the risk of dementia.

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The study indicated that consuming probiotics for fewer than eight weeks, though, didn’t have an effect on blood pressure, suggesting that regular prolonged consumption is necessary to see a change. Furthermore, those with higher blood pressure to begin with were the ones to see the greatest reduction in numbers; and products with probiotics containing multiple strains of bacteria, as opposed to a single strain, offered the most benefits.

The findings did not show a direct cause-effect relationship between probiotics and blood pressure, but rather an association between ingesting probiotics and experiencing moderate benefits. “We believe probiotics might help lower blood pressure by having other positive effects on health, including improving total cholesterol, reducing blood glucose and insulin resistance, and by helping to regulate the hormone system that regulates blood pressure and fluid balance,” Sun said.

So how can you be sure to choose the most effective probiotic form on the market? The American Gastroenterological Association suggests checking labels carefully.

While some products guarantee how many organisms were present at the time they were manufactured, it’s often less clear how many organisms will be present when they’re consumed. Ideally, the label will tell you the probiotic’s group, species and strain, and how many of the microorganisms will still be alive on the use-by date.

Also, while your primary care provider may recommend a certain type of probiotic for a specific condition, many products don’t list specific strains on the label — only the group and the species, such as Lactobacillus acidophilus or Bifidobacterium lactis. If this is the case, call the company and find out exactly which strains its products contain and what research they have done to support their health claims.

Finally, the AGA notes that probiotics are living organisms. So even if they are sold dried and dormant, such as in powder or capsule form, they must be stored properly — often in the refrigerator — or they will die. They also have a shelf life, so make sure you use them before the expiration date on the package.