Probiotics for Cholesterol and Heart Health: A Science-Backed Guide

Overview

• Your gut microbiome and cardiovascular health are connected through the “gut-heart axis,” a two-way link that influences things like cholesterol metabolism and inflammation.
• Probiotics—live microorganisms that support health—are being studied for how they might help maintain cholesterol levels already in the normal range.
• Certain strains, like Lactiplantibacillus plantarum LPLDL and Bifidobacterium lactis MB2409, have been researched for roles in heart-related functions like bile acid metabolism.
• Probiotics may support heart health by modulating bile acid recycling, producing helpful short-chain fatty acids (SCFAs), reinforcing the gut barrier, and helping regulate inflammation.
• The best results come from looking at a combination of factors: targeted probiotics, a fiber– and polyphenol-rich diet, movement, sleep, and stress support.
  

You’re doing your best to take care of your heart. You eat your greens, go for walks, and maybe you’ve even had “that” cholesterol conversation at your last checkup. Somewhere along the way, probiotics might’ve entered the chat—those tiny microbes we focus on when talking about gut health. But could they really play a part in supporting your heart? ❤️

The science suggests they might play a supporting role—but they’re not a silver bullet. Certain probiotic strains are being explored for how they may help keep cholesterol levels steady (as long as they’re already in the normal range) and influence other heart-related markers.⁷ They’re not a replacement for doctor-recommended meds or diet changes, but they could be a helpful addition to your routine.

Rather than thinking of probiotics as something to lower cholesterol, it’s more accurate to think of them as systemic support—especially through the gut-heart axis. So how does your gut talk to your heart? Let’s break it down.

Understanding the Gut-Heart Connection

It might seem strange that the trillions of microbes living in your digestive tract could have anything to do with your heart. But science is increasingly revealing a powerful communication network known as the gut-heart axis.

What Is the Gut-Heart Axis?

The gut-heart axis describes the two-way relationship between your gut microbiome (the community of bacteria, fungi, and viruses living in your gut) and your cardiovascular system^.5 This connection plays out through a few key pathways:

Microbial Metabolites

When your gut microbes digest parts of your diet—like fiber and polyphenols—they create byproducts called metabolites. Some of these, like short-chain fatty acids (SCFAs), enter your bloodstream and can influence things like inflammation and metabolism throughout your body.⁸

Inflammation Signaling

Your gut is home to a big portion of your immune system. When your microbiome is off balance or your gut lining isn’t working well, it can lead to low-grade, chronic inflammation—something that’s linked to a higher risk of cardiovascular disease^.9

Cholesterol Regulation

Certain gut microbes produce an enzyme called bile salt hydrolase (BSH), which can affect how your body recycles bile acids. That recycling process impacts how much cholesterol your liver pulls from the blood to make new bile—so microbes with BSH activity can play a behind-the-scenes role in managing cholesterol.

How Gut Health Influences Cardiovascular Markers

When your gut ecosystem is out of balance (a state known as dysbiosis) or your gut lining becomes too permeable (“leaky gut”), microbial byproducts can leak into your bloodstream. This can spark widespread inflammation.¹¹ That kind of chronic inflammation is now recognized as a major player in cardiovascular issues like atherosclerosis.¹²

So while your gut might feel far removed from your heart, keeping your microbiome balanced and your gut barrier strong is about more than digestion—it’s one of the ways you can support whole-body health, including your cardiovascular system.

How Might Probiotics Influence Cholesterol and Heart Health?

Probiotics may support heart health through several interconnected mechanisms—all starting in the gut.

The Role of Bile Salt Hydrolase (BSH)

Your liver makes bile acids to help break down fats when you eat. Once they’ve done their job, most bile acids are reabsorbed and reused. But here’s the interesting part: your body uses cholesterol to make new bile acids.¹³

Certain gut bacteria produce an enzyme called bile salt hydrolase (BSH) that changes the structure of bile acids, making them less likely to be recycled.¹⁴ When that recycling slows down, your liver pulls more cholesterol from your bloodstream to make fresh bile—helping your body manage cholesterol levels more efficiently.

Some probiotic strains, especially those in the Lactobacillus and Bifidobacterium families, have been shown to produce BSH. For example, Bifidobacterium lactis MB2409-IT has demonstrated high BSH activity in lab studies.¹

Producing Beneficial Short-Chain Fatty Acids (SCFAs)

When gut bacteria break down fibers and certain prebiotics, they create compounds called short-chain fatty acids (SCFAs)—including butyrate, propionate, and acetate. These aren’t just leftovers—they’re powerful signaling molecules.¹⁵

SCFAs fuel the cells lining your colon, help reinforce your gut barrier, and have anti-inflammatory properties^.2 They may also support healthy blood pressure and lipid metabolism—important factors for heart health.¹⁵ Certain probiotics can influence the amount and type of SCFAs your gut produces.¹⁶

Supporting Gut Barrier Integrity

Your gut lining acts like a smart filter, letting nutrients in while keeping unwanted stuff out. Probiotics may help keep that filter strong by supporting the health of intestinal cells and encouraging the production of protective mucus.¹⁷ A healthier gut barrier means fewer bacterial components (like LPS) leaking into the bloodstream and stirring up inflammation, which is good news for your heart.^​​18

Modulating Inflammation

Probiotics can influence inflammation by shaping the gut microbiome, strengthening the gut lining, and interacting with immune cells in your digestive system.¹⁹ Since chronic inflammation plays a role in many heart conditions, this immune support may be another way probiotics contribute to cardiovascular wellness.²⁰

Which Probiotic Strains Are Studied for Cardiovascular Support?

Probiotic benefits aren’t one-size-fits-all—they’re strain-specific. Just picking up a random probiotic off the shelf isn’t enough. You need the right strain, at the right dose, backed by the right research.

Lactiplantibacillus plantarum Strains

This species (formerly known as Lactobacillus plantarum) has been widely studied for its role in metabolic health. One standout:

• Lactiplantibacillus plantarum LPLDL: This strain was tested in a clinical study with adults who had cholesterol levels on the higher end of the normal range. Over 12 weeks, it helped maintain those cholesterol levels compared to placebo.³ It’s not about dramatic drops, but consistent support.
  

Bifidobacterium lactis Strains

Long known for gut support, some Bifidobacterium strains may also influence heart health:

• Bifidobacterium lactis MB2409: This strain has been shown in lab studies to have high BSH activity—a mechanism tied to cholesterol metabolism.¹
  

Other Genera and Species

Research has also explored other types of probiotics for their potential impact on cholesterol:

• Lactobacillus reuteri: Some strains (like NCIMB 30242) have shown cholesterol-lowering potential in clinical trials, possibly due to BSH activity.²¹
  
• Lactobacillus acidophilus: Studied in combination with other strains, though results have been mixed.²²
  

Strain Specificity Is Key

Here’s the bottom line: probiotic effects only apply to the specific strains that were studied—not just the species name. That string of letters and numbers after a strain? It matters. Look for those full strain names on the label, and make sure they’re supported by real research. Generic “Lactobacillus” or “Bifidobacterium” isn’t going to cut it.

Beyond Probiotics: A Holistic Approach to Heart Health

The Power of Prebiotics

Prebiotics are compounds—often fibers or polyphenols—that feed your gut microbes or get turned into helpful byproducts once your microbes get to work.⁴ When combined with probiotics, they form what’s called a synbiotic—a duo that works together for extra impact.

Diet: Fueling Your Heart and Your Microbes

What you eat shapes both your gut microbiome and your heart health. Here’s where to focus:

Fiber-Rich Foods

Fruits, vegetables, whole grains, and legumes feed your gut bacteria—and those bacteria produce helpful compounds like SCFAs.

Polyphenol Power

Berries, dark chocolate, green tea, and pomegranate are rich in polyphenols that your microbes can convert into beneficial metabolites.🍫

Healthy Fats

Omega-3s (from fatty fish, flaxseeds, walnuts) and monounsaturated fats (like those in olive oil and avocados) are good for your heart and may influence your gut.🐠

Limiting Processed Foods

Too much sugar, unhealthy fat, and heavily processed food can throw off both your microbiome and your cardiovascular health.

Fermented Foods

These aren’t the same as defined probiotics, ⁶ but foods like yogurt, kefir, kimchi, and sauerkraut can help diversify your gut microbes.🍦

Lifestyle Factors Matter

Every day habits make a difference. Here’s how to support both your heart and your gut:

• Regular exercise helps keep your heart strong and can also increase microbial diversity.
• Ongoing stress affects the heart and disrupts gut function via the gut-brain axis, so ongoing stress management is key.
• Quality sleep is crucial for recovery, regulation, and long-term health in both systems.
• Avoiding smoking is one of the most important things you can do for cardiovascular health.
  

Choosing a High-Quality Probiotic

If you’re considering a probiotic for cardiovascular support, look beyond the marketing claims. Consider:

• Strain Specificity: Does the label list the full strain names? Are these strains backed by relevant research?
• Dosage: Does the product contain the strains at the doses used in clinical studies? Is the dosage clearly stated (preferably in AFU for precision)?
• Survivability: Does the product employ technology to ensure the probiotics survive stomach acid and reach your intestines alive?
• Testing & Quality: Does the company conduct rigorous third-party testing for potency, purity, and contaminants?

Key Insights

Probiotics are being explored for how they might support cardiovascular health—not by lowering high cholesterol, but by helping maintain levels that are already within a healthy range. Their effects extend beyond cholesterol, too, through the gut-heart axis and its influence on inflammation, metabolism, and more.

But not all probiotics are created equal. The benefits are strain-specific, so it’s important to look for well-researched strains like Lactiplantibacillus plantarum LPLDL and Bifidobacterium lactis MB2409, which have been studied for mechanisms tied to cardiovascular function.^3,1

These strains may support heart health by helping recycle bile acids, producing short-chain fatty acids (SCFAs), strengthening the gut barrier, and keeping inflammation in check.

That said, probiotics work best as part of a bigger picture. A heart-healthy routine should include a high-fiber, polyphenol-rich diet, regular movement, quality sleep, and daily stress care—alongside targeted microbes.

And if you’re choosing a probiotic, make sure it checks the right boxes: specific strains, clinically studied doses, proven delivery technology, and third-party testing for quality. Because when it comes to your heart and your microbiome, precision matters.

Frequently Asked Questions

Can Probiotics Lower Cholesterol and Triglycerides?

Some specific probiotic strains have shown potential in clinical studies to help maintain cholesterol levels that are already in the normal range.³ When it comes to triglycerides, the research is less consistent—effects may vary depending on the strain.⁷

Probiotics shouldn’t be viewed as a standalone fix for high cholesterol or triglycerides. Instead, they can be a supportive part of a broader approach that includes diet, lifestyle habits, and any medications prescribed by your doctor.

What is the Best Natural Way to Support Heart Health with Microbes?

There’s no single “best natural probiotic” for heart health—but there is a smarter way to support your gut and cardiovascular system. Start with a diverse, plant-rich diet full of fiber and polyphenols, which feed your existing gut microbes. Adding fermented foods (like yogurt, kimchi, or sauerkraut) can help increase microbial variety, too.

If you’re considering a probiotic product, look for one with specific, clinically studied strains shown to support cardiovascular-related functions—rather than vague “natural” blends with no strain-level detail. And don’t forget the basics: regular movement, stress support, and quality sleep are all essential parts of the equation.

Which Lactobacillus Strains are Linked to Cholesterol Research?

Strains of Lactiplantibacillus plantarum (formerly Lactobacillus plantarum) are some of the most studied when it comes to cholesterol. One in particular—L. plantarum LPLDL—has clinical research supporting its ability to help maintain cholesterol levels already in a healthy range.³

Some strains of Lactobacillus reuteri have also been investigated for similar effects.²¹

Just keep in mind: the benefits are strain-specific. It’s not enough to see “Lactobacillus” on the label—you need the full strain name and research to match.

Do Probiotics Affect Heart Rate?

There’s not much direct evidence right now that probiotics can change your resting heart rate—especially in healthy people. But the gut microbiome does interact with the nervous system, including the vagus nerve, which plays a role in heart rate variability.

Probiotics might have some indirect effects by supporting things like inflammation or stress response through the gut-brain axis, but more research is needed to understand how that might relate to heart rate. For now, probiotics shouldn’t be used as a treatment for heart rate issues.¹⁰