Fermented foods have grown in popularity in recent years owing to their potential health benefits. These foods are proven beneficial for gut health and are known to improve immunity and digestion. Fermented foods are excellent for heart health and are known to have greater benefits due to their ability to promote gut bacteria and reduce inflammation. So are fermented foods beneficial for vascular health?
The vascular system comprises arteries, veins and capillaries and transports oxygenated blood to and from the heart. Issues with the vascular health can lead to atherosclerosis and aneurysm (disease of the veins) and varicose veins, chronic venous insufficiency and deep vein thrombosis (disease of the arteries). Diet and lifestyle changes are essential to maintain vascular health and prevent vascular diseases.
This article discusses what fermented foods are and if fermented foods are beneficial for vascular health. It details the nutritional profile of these foods, impact on gut bacteria and how they affect vascular health.
What Are Fermented Foods?
Fermentation is an age-old process of food preservation and involves breaking down complex carbohydrates into simpler substances such as acids, gases or alcohol.
In ancient times, agricultural products were fermented to improve their longevity, nutritional qualities and taste profile.
Latest research suggests that fermented foods go beyond just preservation and taste. They provide a host of health benefits too.
There are different types of fermentation such as
- Alcohol fermentation – converting sugar into ethanol and carbon dioxide Example: kimchi, yogurt, kefir
- Lactic acid fermentation – converting sugar into lactic acid. Example: Breads, wine, beer
- Acetic acid fermentation – converting ethanol to acetic acid. Example: vinegar
Fermentation has been and continues to be a part of many diets across the world.
Most common fermented foods include:
- Yogurt
- Kefir
- Miso
- Tempeh
- Kombucha
- Beer
- Wine
- Cheeses
- Sausages, salami and pepperoni
- Soy sauce and vinegar
Properties And Benefits of Fermented Foods
Fermented foods are beneficial for digestion, gut health, immunity, heart health and weight loss. But how do these foods work so well in building overall human health?
The process of fermentation, while breaking down complex substances into simple ones results in the formation of beneficial bacteria known as probiotics.
Probiotics promote digestive health and improve nutrition absorption leading to improved gut health. Better gut health results in improved immunity, better metabolism and improved immune functions.
Fermented foods are easier to digest compared to other foods due to the breakdown of complex nutrients. This makes it easier for the body to absorb the nutrients.
Fermentation makes it easier for the body to absorb vitamins such as B complex vitamins and minerals such as magnesium, iron and zinc. As a result the body receives the nutrition it needs thus improving the overall health and well being.
In addition, fermentation also enhances the antioxidant properties of food. During fermentation, enzymes help break down complex food compounds to release bioactive compounds. This process enhances the antioxidant activity of foods by increasing the levels of polyphenols and flavonoids.
Why is Vascular Health Important?
Vascular system comprises arteries, veins and capillaries. Vascular health refers to the proper functioning of these three components. The end goal is to ensure proper transport of oxygenated and deoxygenated blood and nutrients and the regulation of blood flow and blood pressure within the body.
Here is why vascular health is not only important but also crucial for the well being of individuals.
Blood Circulation
Arteries transport oxygenated blood throughout the body while veins transport deoxygenated blood back to the heart. Capillaries deliver oxygen and nutrients to cells within the body.
Healthy blood circulation is needed for proper oxygen and nutrient delivery in the body which in turn ensures organ functioning, energy production and overall vitality and health.
Failure of any one component of the vascular system may lead to lower blood flow, changes in blood pressure, fatigue, numbness, pain and other related issues.
Poor blood circulation leads to venous insufficiency and varicose veins, one of the most common venous diseases affecting elderly population and women.
Blood Pressure
Blood pressure is the pressure or force with which blood flows within the arteries. A normal blood pressure indicates a well-functioning vascular system.
A high blood pressure, known as hypertension, means that the heart is working harder to pump blood which may increase future risk of heart attack and stroke.
Cardiovascular Diseases
Poor vascular health may lead to cardiovascular conditions such as hypertension, heart attack and atherosclerosis putting individuals at a higher risk of developing life threatening conditions.
Good vascular health lets the body function like a well-oiled machine and reduces the risk of developing heart related conditions.
Chronic Diseases
A healthy vascular system with healthy blood vessels may help reduce oxidative stress and inflammation by ensuring oxygen and nutritive supply.
Poor vascular health, on the other hand, may increase the chances of chronic inflammation leading to conditions such as diabetes, venous insufficiency, varicose veins and kidney diseases.
Kidney and Liver Health
Kidney and liver are tasked with filtering out waste and toxins from the blood. When the circulatory system doesn’t function well, these organs may not work properly resulting in fluid retention and toxin build up within the body.
Fluid retention may in turn lead to further complications of the venous system, resulting in further decline of the overall health.
Strength and Stamina
When the vascular system and the circulatory system function well, all the parts of the body receive the required oxygen supply and nutrition which improve the strength and endurance.
This leads to better physical activity which is essential overall health and keeping various circulatory and metabolic diseases at bay.
To sum up, vascular health is vital for overall well being in more ways than one. Preserving vascular health is essential for maintaining overall health, to build strength, stamina and endurance, maintain nutrient and oxygen supply to the body and reduce the risk of contracting metabolic diseases.
How Are Fermented Foods Beneficial For Vascular Health?
Fermented foods are excellent for maintaining overall health and wellness. But how are fermented foods beneficial for vascular health?
Here are some benefits of fermented foods for vascular health.
Improved Gut Health
Fermented foods can improve gut health by increasing the diversity of beneficial bacteria in the gut, reducing inflammation by controlling the inflammatory markers, strengthening intestinal walls and releasing short chain fatty acids that are beneficial for overall gut health.
A well functioning gut allows for proper digestion and bowel movement which reduces the stress on the vascular system. Constipation is one of the common contributing factors for vascular issues such as venous insufficiency and varicose veins.
Fermented foods beneficial for gut health include
- Miso
- Tempeh
- Sauerkraut
- Kimchi
- Yogurt
- Kefir
- Kombucha
- Kvass
- Apple cider
Reduced Oxidative Stress
Oxidative stress occurs when the free radicals produced in the body as a result of imbalance in health do not have enough antioxidants in the body to fight them.
Oxidative stress can lead to inflammation, damage to the inner lining of the blood vessels leading to varicose veins, plaque formation in the arteries leading to atherosclerosis, impaired nitric oxide synthesis leading to venous insufficiency and disturbance to the normal functioning of the blood vessels.
Fermented foods help reduce oxidative stress leading to reduced inflammation, smoother functioning of the heart, blood vessels and capillaries. The vascular system works efficiently in pumping blood and ensures proper transport of oxygen and nutrients.
Consuming fermented foods also reduces the risk of developing diseases related to the heart and vascular system.
Best foods for reducing oxidative stress and improving antioxidant activity include
- Kimchi
- Sauerkraut
- Fermented soy
- Fermented tea
- Fermented cereals
Blood Pressure Regulation
Fermented foods work by blocking enzymes responsible for raising blood pressure. They also may contain components such as probiotics and bioactive peptides that help relax blood vessels and improve the elasticity of blood vessels.
Fermented foods beneficial for blood pressure regulation include
- Miso
- Natto
- Yogurt
Improved Endothelial Functioning
Endothelium or the inner lining of the blood vessels are vital for the functioning of the vascular system and maintaining vascular health. Poor functioning endothelial cells can lead to vascular issues such as varicose veins.
Fermented foods can improve endothelial functioning by improving the production of nitric oxide which allows for blood vessel dilation which in turn improves the blood circulation leading to better endothelial functioning.
Fermented beet juice is the best fermented food that helps improve endothelial functioning by improving nitric oxide production.
Preventing Clot Formation
Certain fermented foods prevent clot formation by reducing platelet aggregation. Conditions like DVT or deep vein thrombosis occur from clots that form in deeper veins. DVT can become life threatening when the clot dislodges from its origin, breaks away and reaches the lungs.
Lowered clot formation also reduces the risk of heart attacks and strokes.
Fermented foods that prevent clot formation include
- Natto
- Kefir
- Kimchi
- Sauerkraut
- Tempeh
- Miso
List of Top Fermented Foods For Vascular Health
Here are the top fermented foods to include in your diet for improving vascular health.
- Yogurt
- Kimchi
- Tempeh
- Sauerkraut
- Kombucha
- Kefir
- Beet Kvass
- Apple Cider
- Natto
- Fermented soy products.
Including the above foods in your diet can help support vascular health, lower blood pressure, improve health and reduce the occurrence of heart and vascular health.
Fermented foods are beneficial for vascular health. These foods help reduce inflammation, regulate blood pressure and functioning of the blood vessels and capillaries and maintain vascular and heart health.
Conclusion
If you have a family history of heart diseases such as hypertension or vascular diseases such as varicose veins and venous insufficiency, including fermented foods in your diet can be greatly helpful. Fermented foods may also help prevent worsening of the condition for those who are already suffering from some form of heart or vascular diseases.
Do check with your vein doctor at Avis Hospitals, about the best fermented foods to add in your diet, especially if you are on restricted diets due to any underlying health conditions.
Frequently Asked Questions (FAQs)
What are the best fermented foods for vascular health?
Yogurt, kimchi, sauerkraut, tempeh, kombucha, kefir, beet kwass, apple cider, natto and fermented soy products are ideal fermented foods for vascular health.
Who should not eat fermented foods?
Those who are on restricted sodium intake may need to avoid fermented foods high in sodium. Fermented foods are not suggested for those with histamine tolerance, compromised immune systems and digestive disorders. People allergic to components in fermented foods should avoid them. Pregnant women and young children should avoid fermented foods.
What not to eat for vascular health?
Foods to avoid for vascular health include processed meats such as bacon, hot dogs, deep fried fast foods such as french fries, high sodium packaged foods such as chips, packed sauces and ketchups, high sugar foods and drinks such as baked goods, pastries, fizzy drinks, energy drinks and red meats.
Are fermented foods good for blood pressure?
Yes, fermented foods help regulate blood pressure by blocking the activity of enzymes that may increase blood pressure. Fermented foods may also help relax blood vessels and improve their elasticity. Miso, natto, yogurt and fermented soy foods are some good examples of fermented foods that help reduce blood pressure.
What are the best fermented foods for varicose veins?
The best fermented foods for varicose veins are yogurt, kimchi, kefir, kombucha, sauerkraut, miso, temper and apple cider vinegar.