Digestive Health

Discovered: Gut Bacteria Use Vitamin A to Regulate the Immune System

The immune system is a complex defense system our bodies employ to protect us from germs and other foreign invaders in the environment. Our immune system is triggered by antigens, which are foreign proteins found on cells. Once an antigen is detected, our white blood cells produce the antibodies specifically engineered to attack and destroy that particular antigen. As this occurs, a sample of that antigen is saved and stored in the body, allowing it to be more quickly reproduced in the event of a recurrence of the same illness. This is why adults are less susceptible to many of the illnesses that affect children.

New research examining vitamin A and immune system functioning has uncovered how our gut bacteria interact with both vitamin A and the immune system, highlighting the importance of nutrition in overall health and immunity.

How Does the Immune System Work?

The immune system works primarily through the actions of our white blood cells, which are stored at various sites throughout the body. White blood cells occupy the thymus, spleen, bone marrow and lymph nodes, since these are the best positions from which to monitor the body. When the white blood cells detect a foreign substance in the body or an abnormal growth, they attack the foreign object as a means of protecting the body.

There are two types of white blood cells: phagocytes and lymphocytes. The Phagocytes are further divided into four types, each of which attacks a different pathogen:

Neutrophils are responsible for attacking harmful bacteria in the body.
Macrophages are responsible for seeking out and removing dead cells.
Mast cells are responsible for healing wounds and guarding against pathogens.
Monocytes serve multiple functions.

Meanwhile, lymphocytes serve a more specific purpose in the immune system. The B and T lymphocytes in the body are responsible for identifying foreign substances that have previously invaded the body. The B lymphocytes stay in the bone marrow, where they can continue producing antibodies. The T lymphocytes move to the thymus and wait for those antibodies to notify them that a foreign invading substance has returned. Once they become aware of an infection, the T lymphocytes send out messages to phagocytes, while also attacking the infected cells.

How Do Gut Bacteria Affect Health?

Our immune systems were designed to work with other systems in our bodies, and new research suggests this includes the gut microbiome. Research using pregnant rats suggests that infants are born with gut bacteria that help the digestive system function, while other evidence suggests newborn infants also obtain healthy bacteria through breastfeeding. The breast milk of human mothers contains helpful bacteria that is ingested by infants and delivered to the gut microbiome in the digestive system.

The formation of the gut microbiome helps the digestive process, and researchers believe a more diverse microbiome helps infants adapt to a larger variety of foods. For example, infants without a diverse microbiome were found to be more sensitive to certain foods. These children were far more likely to develop allergies to dairy products, eggs and peanut butter within their first year.

A more diverse gut microbiome can also help people resist the development of conditions such as obesity, some types of cancer, autism and some types of mental illness. Considering the huge impact the gut microbiome has on overall health, it’s not difficult to see why much research has focused on ways to support a healthy balance of beneficial gut bacteria. One of the best ways to improve the gut microbiome is by ingesting fermented foods, such as yogurt, sauerkraut and miso, and by eating high-fiber fruits or vegetables.

A study published in 2014 also suggested physical activity helps the body produce helpful gut bacteria. In this study, the gut microbiomes of 40 rugby players were compared to the microbiomes in two separate control groups. The rugby players were found to have increased levels of Akkermansiaceae, which is a bacteria known to reduce the risk of obesity in adults.

Vitamin A and Immune System Functioning May Be Influenced by Gut Bacteria

We know that the immune system is responsible for attacking harmful bacteria throughout the body, and we know that the health of our bodies also depends on the helpful bacteria that comprise the gut microbiome. This knowledge has led researchers to ponder how or why the immune system can differentiate between bad bacteria and the good bacteria in the gut microbiome. Recent studies have found that the presence of vitamin A in the digestive system may be the key to solving that mystery.

According to Shipra Vaishnava, who led a recent, groundbreaking Brown University study, when vitamin A enters the intestinal tract, it prevents white blood cells from becoming overly active. Studying the gut microbiome in rodents, the researchers noticed that the bacteria in the gut microbiome released a protein to promote the release of vitamin A. The relationship between vitamin A and immune system functioning suggests that the gut microbiome uses the protein as a protective response to immune system interference.

The protein, which was identified as retinol dehydrogenase 7 (Rdh7), changed vitamin A into retinoic acid. Retinoic acid is a highly active form of vitamin A, which inhibits immune system response. When rodents were genetically altered to have a reduced level of Rdh7 in the intestinal tract, their bodies released molecule IL-22. The IL-22 triggered the immune system’s response, causing it to initiate the antimicrobial activity in the gut microbiome.

More research is needed to better understand how the gut microbiome and the immune system function. Even so, we already know that vitamin A regulates how these two systems relate to one another. Understanding more about this relationship may help us develop better treatments for autoimmune diseases, which may be based on vitamin A therapies. In the meantime, eating foods rich in vitamin A, such as beef and lamb liver, salmon and king mackerel, may help boost efficiency of your gut microbiome. This can have wide-reaching effects on your overall health and help reduce the likelihood of developing certain diseases.

Gut Bacteria and Immune System Function Fundamentally Linked

Mar 11 by Ewcopywriting

Each year, the research supporting the importance of maintaining a healthy balance of gut bacteria for good overall health grows. However, many of the previously known health effects of a healthy microbiome involved the digestive system. Could your gut bacteria also affect how well your immune system protects against infection and even prevent autoimmune disease? New research suggests that gut bacteria and immune system function are linked in several critical ways.

Your Microbiome and Your Health

The Western world has spent much of the last century in a battle against bacteria. We have developed a wide variety of antibiotics to treat even the mildest infections. We even vigilantly sterilize our homes and our food under the assumption that bacteria are bad for our health. New research on the gut microbiome has turned this assumption on its head, offering solid evidence that many bacteria are good for human well-being and even essential to our health.

Everything that we eat passes through our GI tract, with key nutrients absorbed through our intestines. The GI tract is not a sterile tube, but rather a complex ecosystem containing a wide variety of bacteria. These bacteria help to break down macronutrients into more easily absorbed fragments and also are essential in absorbing certain vitamins.

Having the right balance of bacteria is crucial to good health. Not only will the right bacteria support our nutritional health, but they also can interact with the rest of the body in a variety of ways. Several studies have suggested that our microbiome plays an important role in regulating the immune system, helping our bodies to kill invaders while also preventing them from attacking our own tissues.

Links Between Gut Bacteria and Immune System Function

Autoimmune disease has been described by physicians as “a case of mistaken identity.” People with autoimmune diseases have a chronically overactive immune system that attacks their own tissues, leading to tissue destruction as well as chronic inflammation.

Several studies have found links between a gut microbiome imbalance and autoimmune disease. People with autoimmune diseases often have less diversity in gut bacteria as well as lower amounts of the bacteria which are known to be beneficial. Many scientists and doctors believe that issues with our natural flora can actually cause autoimmune disease and that re-establishing a healthy microbiome should be a key part of treatment for autoimmune disorders.

Could Low Vitamin D Affect Gut Health?

Many people in the Western world suffer from low levels of vitamin D. This can have devastating effects on the immune system. Not only is vitamin D essential for immune function, but it also appears to prevent certain types of autoimmune disease. Low vitamin D has been linked in several studies to autoimmune disease and is even considered a risk factor. Because of known links between skin cancer and sun exposure, many people avoid sunlight, the main historic source of this nutrient. In addition, the Western diet is extremely low in vitamin D-rich foods that could make up for our aversion to natural sunlight.

According to new research, the link between vitamin D and autoimmune disease may be partially due to links between vitamin D deficiency and poor gut health. Vitamin D appears to be extremely important for gut bacteria. Taking this vitamin may actually help to restore a healthy microbiome. At the same time, healthy gut bacteria can increase absorption of this vitamin. Having an unhealthy balance of bacteria can set off a downward spiral in health in which the body absorbs less vitamin D, then suffers from an increasingly failing microbiome due to a shortage of the vitamin.

Modern people are more at risk of both vitamin D deficiency and gut imbalance than ever before. Could these factors be the cause of growing rates of autoimmune disease as well as other devastating chronic illnesses?

Keeping a Healthy Gut For Your Circadian Rhythm and More

Everyone wants good health and an immune system that functions in top form. However, this can be a challenge in the modern world. Our food and our homes are cleaner and more sanitary than ever, which is a blessing as much as a curse. We are no longer taking in the healthy range of bacteria that our bodies have evolved to need.

In addition, the standard Western diet is not one that supports good gut health. Both soluble and insoluble fiber sources are necessary to feed our microbiome so the right gut bacteria can flourish. These are known as “prebiotics” as they can be taken before probiotics to support a healthy population of gut bacteria. Although it is important to eat a healthy diet, taking both prebiotics and probiotics can make up for the inherent deficiencies in our foods.

Getting enough vitamin D is also important to supporting digestive and immune health. A fair skinned person can get the vitamin D that they need from just ten minutes of direct sunlight. Organ meats and certain oils also are good sources of this nutrient.

In a world filled with unhealthy options, being healthy requires conscious choice. Maintaining good gut health requires only minimal lifestyle changes. However, it can have dramatic effects on your immune system, helping your body to fight off diseases of all kinds.

Spring Detox: Recharge, Revitalize and Replenish for Ultimate Energy and Health

Mar 05 by Ewcopywriting

Although some regions are still in the icy grips of winter, the days are slowly getting longer, signaling the start of a bright new season. Traditionally, spring is a time of new beginnings. Whether you are going strong on your New Year’s resolutions or adjusting your habits for other reasons this season, a spring detox can help you shed unwanted weight, restore gut health and boost your mood. Here we examine just a few benefits of engaging in some “spring cleaning” in preparation for the warmer months ahead.

Drop Unwanted Weight Naturally

By eating more naturally and reducing your dependency on processed foods, you will make it easier for your body to burn excess fat. Some natural foods actually contain compounds that help to speed up metabolism, which is the process of converting fat into energy. Additionally, certain constituents in some fruits and vegetables can actually affect the hormones that control appetite. By eating these types of foods, you will feel full for longer periods of time. In addition to eating healthier foods, you can also supplement your diet with a high-quality formula containing ingredients that help promote healthy weight maintenance for further benefits.

Green Tea

Green tea is recommended for a number of reasons. It’s especially helpful in promoting healthy cell growth. It also supports overall health because its antioxidant properties can protect against free radicals and oxidation in the body. It’s also a natural stimulant that supports healthy fat metabolism. Due to its diuretic actions, green tea also stimulates urine production, which means it can help alleviate bloating and excessive water retention.

African Mango and Bitter Orange

There is some research to suggest that African mango helps protect against the unhealthy production of fat cells. This can result in less fat storage around the waist. There is also evidence to suggest that African mango may help the symptoms of metabolic syndrome in people with diabetes.

Bitter orange is similar to African mango in that it promotes healthy metabolism, supporting efforts to maintain a healthy weight. Additionally, a dietary supplement that provides bitter orange extract can also help to boost energy levels. Maintaining energy levels is vital for fostering the ambition and enthusiasm needed to stick to a regular exercise schedule, which is essential to better weight control.

Chromium

A chromium formula is one of the most potent supplements you can take, because it has one of the biggest effects when it comes to supporting healthy metabolism. In addition to metabolic benefits, chromium also helps the body build lean muscle faster, and promotes the utilization of stored fat in the body. As a result of these properties, chromium can contribute to healthy weight maintenance and the maintenance of lean muscle mass. Chromium also supports healthy blood sugar levels in the body.

Found primarily in brewer’s yeast, kidneys and mushrooms, chromium is somewhat difficult to come by in most western diets, which is why taking a chromium supplement is often preferable.

Revitalize Your Gut Microbiome

Your body is filled with bacteria, viruses, fungi and other microbes and, while these microorganisms may be harmful under other circumstances, when present in the proper balance they actually help the digestive system. They thrive in a community called the microbiome, which is located in the small and large intestine, the skin and throughout the body.

The microbiome is essentially an extra organ that helps the body maintain health in a variety of ways. A microbiome that’s operating efficiently can help you properly digest fiber, milk and other foods, manages how the immune system functions and even protects the health of the brain.

As you expose your digestive system to harmful foods, such as processed meats, refined sugar and unhealthy fats, the functioning of the microbiome is inhibited. Fortunately, changing your diet can help you to restore your microbiome to a healthier state. Here are just a few ways to restore your gut health for better overall health this spring.

Mix Up Your Plate

By eating a broad range of plant-based foods, you can introduce new types of bacteria into your microbiome. This will make the microbiome stronger, so it can function more efficiently. Fruit, legumes and beans are among the best foods for promoting a healthier microbiome.

Fermented Foods to Fight Disease

Kefir, yogurt and sauerkraut are the more widely known fermented foods, so these items may be easier to find in stores. Eating more of these foods will provide your microbiome with Lactobacilli, bacteria that help the gut rid itself of disease-causing agents.

Ditch the Artificial Sweeteners

If your purpose for drinking diet soft drinks is to lower your blood sugar levels, you’re only contributing to the problem. Sweeteners like aspartame promote the growth of enterobacteriaceae, harmful bacteria that boost glucose levels.

Add Prebiotic Foods or Supplements to Your Diet

Prebiotic foods promote the growth of healthy bacteria in the large intestine. Examples of prebiotic foods include bananas, asparagus, oats, artichokes and apples. Supplementing the diet with a formula that contains both prebiotics and probiotics (“friendly” bacteria that help balance the microbiome) is also a wonderful way to boost the health of your microbiome.

Boost Your Mood and Energy Levels With Vitamins and Minerals

In addition to helping you to maintain a healthy weight and improving your gut health, taking a high-quality daily vitamin and mineral supplement can also elevate your mood and give you a boost of energy. According to Dr. Bonnie Kaplan, daily vitamin supplements can boost mood and energy, especially for those suffering from mood disorders. In a study involving a group of 97 adults with mood disorders, Dr. Kaplan’s team served the subjects a higher dosage of vitamin supplements. The test subjects exhibited higher cognitive functioning as a result of the increase in nutrients.

While most of us maintain energy levels with unhealthy, artificial stimulants, this practice actually promotes an energy imbalance. By following up a spring detox with a healthier daily routine, you will create more sustainable energy levels. For instance, the energy provided by certain fruits and vegetables is regulated by the body, so the energy stays consistent throughout the day. Conversely, the energy derived from coffee, soft drinks and candy is released in one burst that results in a temporary high. That high is followed by a crash that leaves the individual feeling fatigued by mid-afternoon.

If you resolved to live healthier this year, but are feeling a bit defeated by holiday binges in the early half of the year, there’s still time. A little “spring cleaning” now and a decision to live healthier for the remainder of the year can help you improve your health and get in shape. While supplements won’t do it all for you, they can give you a needed boost, so you can achieve your nutrition and fitness goals much sooner.

The Unlikely Connection Between Gut Bacteria and Mental Disorders

Feb 14 by Ewcopywriting

Could mental disorders like dementia be connected to gut bacteria? This seemingly unlikely correlation may not be so far-fetched: New research suggests that an imbalance of healthy gut bacteria could be one of the possible causes of dementia, a mental condition that primarily affects the elderly.

Gut Bacteria and Dementia Defined

The gut’s microbiome is made up of trillions of microorganisms which include approximately a thousand diverse types of known bacteria. The human intestines are brimming with these “friendly” bacteria, and nearly a third of the various gut bacteria we each carry are also present in others. However, the remaining two-thirds are specific to each individual, meaning no two people share an entirely identical microbiome. Furthermore, humans aren’t innately born with gut bacteria — it is only acquired over time.

Despite the negative connotations associated with bacteria, gut microbiota aren’t all that bad. In fact, they are responsible for quite a few functions in our bodies. First off, these bacteria are crucial for the proper digestion of the food we eat. The gut microbiome also plays an important role in our immune system. Essentially, a balanced and maintained gut microbiome is necessary for optimal digestion and immune system function.

Dementia, on the other hand, isn’t exactly a disease, but it is a collection of symptoms typically experienced by the elderly. Dementia is characterized by a person’s inability to perform cognitive tasks, along with massive degradation of memory. Other common symptoms of dementia include impaired reasoning, judgment and communication skills, the inability to focus and impaired visual perception. Most of dementia’s symptoms affect the brain. Although it has been known of and researched for years, there’s a lot we’ve yet to learn about dementia, including how it actually begins.

Considering the dissimilarities between the areas affected by mental disorders like dementia and the topic of gut bacteria and digestion, it may be surprising that there is a potential link between the two.

Gut Bacteria as a Guide for the Diagnosis And Treatment Of Dementia

The naturally occurring bacteria in our body have been examined as part of a broader scope when it comes to treating diseases. With this principle in mind, Dr. Naoki Saji, along with researchers from the Center for Comprehensive Care and Research on Memory Disorders at the National Center for Geriatrics and Gerontology in Obu, Japan, headed up a new study centered on gut bacteria. The group presented their findings at the American Stroke Association’s International Stroke Conference 2019 in February 2019.

To conduct the study, the researchers recruited the help of 128 patients from their own memory clinic. Of the participants, 59 percent were female and the average age was 74. The patients were assisted in completing various tests that measured cognitive ability. Furthermore, some of the participants had dementia while others did not. To shed light on the role of gut bacteria in dementia, the researchers analyzed fecal samples from the respondents.

Surprisingly, the researchers found significant differences in the bacterial populations from the subjects with dementia versus those who do not have it. The common pattern observed was that the patients with dementia had elevated levels of specific bacteria such as indole, skatole, phenol, ruminococcus and ammonia. Furthermore, the dementia patients also had lower levels of good bacteria called bacteroides.

The big takeaway from the findings is that in the future, a patient’s fecal matter may possibly be used to determine whether or not he or she has dementia. Since the bacteria count in the dementia patients was similar among participants, it could theoretically be used as a diagnostics tool in the future. Of course, this concept will need more research before being commonly utilized in a clinical setting.

Gut Bacteria Also Linked to Other Mental Conditions

Beyond the findings from Dr. Saji and his team, researchers from the Catholic University of Leuven in Belgium have also found a link between gut bacteria composition and clinical depression. According to the researcher’s findings, published in Nature Microbiology, most of the gut bacteria in our body are able to create neurotransmitters, including dopamine and serotonin. The researchers also figured out that people who have been diagnosed with depression lacked two specific strains of bacteria.

The study is still in its early stages, but considering the large amount of recent research dedicated to gut health, the new findings are sure to bolster the idea that gut bacteria have more to do than just help with the digestive process.

In a case similar to Dr. Sajia and his team’s findings, there is a chance that fecal matter and a person’s gut bacteria can be used in the future to diagnose clinical depression. If more research is conducted, there is also a chance that the findings could be turned into a possible treatment for depression.

The research from Dr. Saji and his team has the potential to change the way doctors diagnose and treat dementia. Hopefully, the team finds more success in the coming months and we will see new developments regarding this scientific breakthrough.

Negative Effects of Antibiotics Target Bones, Immune System and Brain

Feb 01 by Ewcopywriting

Since their development in the 1940s, antibiotics have been the medical go-to for eradicating and counteracting the effects of bacterial infections. In fact, at one time antibiotics were even viewed as something of a miracle drug that would possibly bring an end to all infection worldwide. Unfortunately, that hasn’t been the case; although after nearly 80 years doctors frequently prescribe antibiotics to treat a number of conditions, making them nearly as common as aspirin or ibuprofen.

Since the discovery of antibiotics, one problem that has come to attention is the effect that over-prescribing them has on the immune system. Since our immune system is reinforced through the use of antibiotics, infectious bacteria have adapted in response. Stronger strains of bacteria, referred to as “superbugs” in the media, have developed. These superbugs are seemingly immune to the effects of antibiotics. This adaptation makes it harder to treat infections, requiring stronger doses of antibiotics to reap the same benefits.

Antibiotics and Bone Health

Aside from the problems caused by the over-prescription of antibiotics, recent research has uncovered other negative effects of antibiotics — namely in terms of how they affect bone health. The job of antibiotics is to kill bacteria in the cells, which they do by promoting levels of oxidative stress. Earlier this year, a research team operating out of Wyss Institute at Harvard University found that this process can also cause oxidative stress to occur within the cells. While this helps eliminate unwanted bacteria, high levels of oxidative stress also affect the mitochondria in the body. While mitochondria do resemble bacteria, our cells need these tiny organelles to function: Mitochondria are responsible for producing the energy our cells need to thrive, so, as the mitochondria are attacked, cell function is diminished.

In the study, the researchers exposed human cells to three antibiotics: kanamycin, ciprofloxacin and ampicillin. Initially, they observed no change in cell function. However, after just four days, the oxidative stress had already started to damage the DNA within the cells. Particularly disturbing was the ability of this oxidative stress to attack and destroy glutathione, an antioxidant compound known to protect vital cells related to bone health and brain cell growth.

The Negative Effects of Antibiotics on Brain Health

In another study, a German research team wanted to establish the effects of broad-spectrum antibiotics on mice. They found that as the antibiotics were administered, cell growth was inhibited in the hippocampus of the brain. Since the hippocampus controls memory and the functioning of the nervous system, this research suggests that cognitive functioning can be significantly impacted by exposure to antibiotics.

The researchers then subjected the mice to memory tests. Mice who were given antibiotics performed poorly on those tests, confirming that memory is affected by the oxidative stress that antibiotics produce. Additionally, the mice were found to have a lower monocyte count; monocytes are essential weapons that our immune system uses to fight off infection.

The news wasn’t all bad, however. Once the researchers stopped administering the antibiotics, they found that the mice returned to their healthier states. Memory improved and nervous system function returned to normal as the hippocampus began promoting healthier cell growth. While antiobiotics may be necessary to treat some conditions, this research suggests it should be used only sparingly.

Can Probiotics Help Mitigate the Effects of Antibiotics?

In recent years, the discovery of the health benefits of probiotics has changed how we view human health, particularly because of the way in which these compounds can improve gut health. Probiotics are the “good” bacteria that promote a healthy balance of flora in your digestive tract for optimal gut health. While antibiotics can be beneficial due to their effect on dangerous bacteria, they are at the same time detrimental to the good bacteria living in the digestive tract. Eating foods rich in probiotics or taking a high-quality probiotic supplement can help repair the deleterious effects of antibiotics.

Since probiotics affect gut health directly, ingesting probiotic-rich foods has also been found to be beneficial in reducing the symptoms of irritable bowel syndrome and inflammatory bowel disease. Probiotics may even be effective in treating H. pylori infections, which are bacteria that attack the digestive tract. Left untreated, H. pylori can cause stomach ulcers and cancer to develop. In recent years, maintaining a healthy balance of bacteria in the gut has been linked to a healthier heart, better metabolic health, increased brain health, healthy mood, healthier bones and more.

In women, probiotics can help treat and prevent bacterial vaginosis from occurring. This is a condition in which bacteria levels in the vagina become unbalanced and the necessary healthy bacteria is diminished. While we still don’t know what causes BV, both antibiotics and probiotics can help. The problem with antibiotics is that the infection will likely return in the future, which is less common with probiotic treatments. C. difficile is a bacterial infection more commonly found in hospitals and nursing homes, especially following an antibiotic treatment. The toxins produced by this infection can damage the cells in the intestines, which can result in gut inflammation. Probiotics have also proven effective in fighting off C. difficile infections.

Found in a variety of foods, such as yogurt, cheese, sauerkraut and Kimchi, probiotics have been found to treat many health conditions and are suspected in aiding in the treatment of many more illnesses. Because it is often difficult to consume enough probiotics via diet alone, many people opt for a probiotic supplement that combines a variety of probiotic strains — and sometimes even prebiotics — in a single pill or capsule. As we begin to understand more about how antibiotics negatively impact our health, using probiotics to protect the healthy bacteria in the gut may help to mitigate their negative effects.

Red Meat Boosts Heart Disease Risk Via Influence on Gut Bacteria

Jan 23 by Ewcopywriting

Consuming large quantities of red meat has long been thought to have a negative impact on heart health. In the past, it was assumed this correlation was due to higher levels of saturated fats or cholesterol present in red meat, as opposed to other meats like chicken or fish. Now, a new study reveals that red meat boosts heart disease risk via its influence on gut bacteria.

New Research Confirms Red Meat Boosts Heart Disease Risk

A recent study confirms that where people get their protein may affect their risk for heart disease. Specifically, the researchers found that diets rich in red meat raised levels of trimethylamine N-oxide (TMAO), a substance produced by gut bacteria, by more than three times when compared to people who derived their protein from white meat and other sources. The higher level of the TMAO compound is alarming because earlier research has found that high levels of TMAO can be unhealthy, particularly in relation to heart health. Specifically, TMAO encourages plaque to develop in the arteries, which affects blood flow and the heart’s ability to circulate blood.

This study, conducted at Ohio’s Cleveland Clinic, found that red meat influenced the production of TMAO in a couple of ways. As gut bacteria produce high levels of TMAO, that compound changes platelets in the blood and promotes a higher risk of blood clot formation. It does this by increasing the level of calcium in the platelets, which influences how those platelets respond to the body’s indicators that blood clotting is needed. This means dangerous clots can form in the blood even if the blood pressure and cholesterol levels are at healthy levels.

This new research has been supported by other studies as well. A study at the University of Leicester revealed that people suffering from acute conditions of heart failure responded less successfully to treatment if they had high TMAO levels. Under these circumstances, incidences of heart attack and stroke resulted in death more often than in patients with lower levels of TMAO.

Protein Choices Can Affect Heart Health

In the most recent study, which was engineered to examine how red meat boosts heart disease risk, 113 participants were divided into three groups. Following a general detox diet that helped flush toxins out of the body, each group was assigned a different diet. Each diet was planned according to varying sources of protein.

One group was assigned a diet that derived 12 percent of its calories from beef, pork and other types of lean red meat. The second group obtained protein from a comparable portion size of white meat, such as poultry. In the third group, participants consumed 12 percent of their calorie intake from non-meat protein sources. These consisted of legumes, nuts, whole grains and soy products. An additional 13 percent of calorie intake consisted of proteins derived from dairy products and vegetables for all three groups.

Four weeks into the study, individuals on the red meat plan had notable increases of TMAO in their blood and urine samples. On average, TMAO levels tripled for the red meat eaters, but, in some cases, the level of TMAO was up to ten times higher.

The study also yielded an unexpected finding. Throughout the study, participants on the red meat diet exhibited inhibited kidney function. The higher levels of TMAO weren’t processed as efficiently by the kidneys, though the high levels of the compound did dissipate after the participants were instructed to resume a healthier diet. While this indicates that red meat does affect our heart health via the production of trimethylamine N-oxide, the research also suggests that risk can be reduced by simple dietary changes. The research also indicates that diets consisting of white meat and non-meat protein sources are healthier for the heart.

More Ways to Boost Heart Health

While eliminating red meat from your diet is an excellent way to improve heart health, it’s not the only dietary change you can make. The following foods and beverages also improve heart health in different ways. By adding some of these items to your daily diet, you can improve your overall health.

Green Tea

Most people already know that green tea is packed with several antioxidants. These compounds help lower blood pressure and reduce the levels of LDL cholesterol in the body. Green tea can be enjoyed warm or cold.

Olive Oil

Ditch the vegetable and canola oils that you usually cook with and replace them with olive oil. This natural oil is rich in monounsaturated fatty acid, which affects cholesterol in two ways: While it reduces the level of LDL cholesterol, it also increases the level of HDL or good cholesterol in the body. Olive oil is also rich in disease-fighting antioxidants.

Fiber

People who eat high amounts of fiber are less likely to experience heart attacks. You can get the fiber you need from whole grain breads and cereals, wheat bran, oats, and beans. Typically, you should be eating between 25 to 35 grams of fiber each day.

Fish

As long as you’re trying to eliminate red meat from your diet, why not replace it with salmon, tuna or anchovies. These fish are rich in omega-3 fatty acids, which boosts heart health. Some research indicates that just one serving of fish per week reduces your risk of a heart attack by 52 percent or more.

In addition to controlling what foods you eat, your daily activities have an effect on your heart health. Getting daily physical activity and ensuring you’re getting enough quality sleep are more ways to promote better heart health. Additionally, if you are concerned about the condition of your heart, discussing your concerns with your doctor can also help.