A diet rich in fermented foods containing live bacteria – from kombucha to kefir – may lower “bad” cholesterol and support heart health, a new study suggests.
Fermented foods, rich in probiotics, have long been linked to improving gut flora, which over time helps with digestion, brain health and may reduce the risk of several chronic diseases. Now, Australian researchers say these foods may increase “good” cholesterol (HDL), aid in weight management and control blood sugar.
Experts from the University of Newcastle found that people who consumed foods with live microbes more often had increased HDL levels and reduced blood sugar, reducing the risk of type 2 diabetes.
Cholesterol is a type of fat found in all cells of the body. HDL transports excess fat to the liver for elimination. When HDL is low, “bad” cholesterol (LDL) can build up, narrowing blood vessels and increasing the risk of heart attack, stroke, and cognitive problems.
Probiotics are foods that contain live microorganisms, such as kimchi, yogurt, and sourdough, which help restore the bacterial balance in your gut. Many are also rich in fiber, which has been shown to significantly lower bad cholesterol, as soluble fiber binds to cholesterol in the gut and prevents its absorption into the blood.
The new study suggests that increasing consumption of live cultures can increase HDL regardless of LDL levels, as well as lower blood glucose.
For the study, a database of 200 common Australian foods and drinks was created, estimating the amount of live microbes in each. Only yogurt and sour cream were classified as having high microbial content. 58 healthy adults were included, followed for 3–6 months.
The results showed that those who consumed more foods with live microbes had lower body weight and BMI, smaller waist circumference, better blood sugar control, and higher HDL levels. Researchers believe that fermentation promotes the production of short-chain fatty acids in the gut, which help regulate metabolism and cardiovascular health.
Publishing their findings in the journal Nutrition Research, the team noted that these indicators are closely linked to cardiometabolic risk. However, they stressed that further studies are needed to establish cause and effect, as they did not take into account factors such as physical activity or alcohol consumption.
Other studies support these findings. A 2024 study showed that probiotic supplementation in people with type 2 diabetes significantly increased HDL. Meanwhile, a separate study from the University of Bonn found that a two-day diet of mostly oatmeal (porridge) lowered bad cholesterol by about 10 percent in people at high risk for heart disease, with the effect lasting even after six weeks.
Cardiovascular disease remains the leading cause of death in the world. Given that high levels of harmful cholesterol are very widespread, including fermented foods in the diet can be a simple and beneficial step for heart health. /GazetaExpress/
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