A new study suggests that people with high blood pressure may live longer and healthier lives by making two key lifestyle changes: eating more live microbe-rich foods and sitting less during the day.
High blood pressure, or hypertension, affects millions worldwide and increases the risk of heart disease and early death. Researchers from a recent study published in Scientific Reports examined whether dietary live microbes—found in fermented foods—and time spent sitting each day could impact health outcomes in people with hypertension.
Gut Health and Fermented Foods
Live microbes, commonly known as probiotics, are beneficial bacteria found in foods like yogurt, kefir, kimchi, and sauerkraut. These microbes help support gut health and may improve heart function. While processed foods contain few or no live microbes, fresh fruits and vegetables—especially those eaten with the skin—contain moderate amounts.
In the study, researchers used data from the National Health and Nutrition Examination Survey (NHANES), which included over 15,000 adults in the U.S. with high blood pressure. Participants were grouped based on their diet and how many live microbe-rich foods they consumed—low, moderate, or high intake. They also reported their daily sitting time through a questionnaire.
Sitting Time and Heart Health
Sedentary behavior, such as sitting at a desk, commuting, or watching TV, is common in modern life. However, long periods of sitting can damage the lining of blood vessels, which may increase blood pressure and other heart-related problems.
Researchers grouped participants based on how long they sat each day: less than five hours, five to eight hours, or more than eight hours. They then tracked mortality data to see how these habits affected the risk of death, particularly from heart disease.
Key Findings
- People who ate the least amount of live microbe-rich foods had the highest risk of death from all causes, including heart disease.
- Those who consumed the most had significantly lower death rates.
- Participants who sat less than five hours per day had the lowest risk of death.
- Sitting for more than five hours a day increased the risk of dying, regardless of whether the sitting time was five or eight hours.
- For every extra hour of sitting, the risk of death from any cause rose by 6%, and heart-related deaths increased by 6.5%.
Interestingly, the researchers found a “U-shaped” curve between sitting time and death risk—both very low and very high sitting times were linked to increased mortality, while moderate sitting (around four hours daily) seemed safest.
In those who sat for more than 4.1 hours per day, eating live microbe-rich foods had an even stronger protective effect against heart disease.
Practical Advice for Managing Hypertension
Though the study does not prove a direct cause-and-effect relationship, it points to promising lifestyle habits that may help people with high blood pressure reduce their risk of early death. Small changes—such as standing up more often or adding yogurt and fermented foods to daily meals—could offer heart-health benefits.
The study does have limitations. It relied on self-reported data, which can be inaccurate, and it only included people from the U.S., so results may not apply to all populations. Also, the actual quantity of live microbes in foods was estimated rather than directly measured.
Still, the findings highlight how even gradual changes—like limiting sitting time and eating more fermented or fresh foods—can make a meaningful difference for people managing hypertension.
As researchers continue to explore how gut health and lifestyle choices affect heart disease, this study underscores the potential of simple, everyday decisions to support longer, healthier lives.
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