Sourdough bread, a beloved staple originating from ancient Egyptian bakers, has recently been credited with health benefits that may help lower blood pressure. Unlike regular bread, sourdough relies on a natural fermentation process involving wild yeast and bacteria, which breaks down the flour’s proteins into peptides. These peptides can relax blood vessels, easing blood flow and potentially reducing hypertension.
A 2024 study found that individuals who swapped their regular bread for sourdough over two months experienced noticeable reductions in blood pressure. Participants were free to consume sourdough at their usual quantities, emphasizing the bread’s natural benefits without strict limitations.
Beyond its blood pressure effects, sourdough has a lower glycemic index than white bread. This means it raises blood sugar levels more slowly, owing to fermentation that makes starches less digestible. This property supports better blood sugar management, which benefits cardiovascular health.
Whole-wheat sourdough, in particular, stands out for its higher fiber content—double that of white sourdough—providing more prebiotic fiber that nurtures gut bacteria and aids digestion. The fermentation process further improves mineral absorption, boosting heart and immune health.
Experts recommend incorporating whole-wheat sourdough into daily meals as a simple, flavorful way to support cardiovascular function. It pairs well with various dishes, such as scrambled eggs, salads, or as a base for melts. The added fiber also helps keep you fuller longer and moderates carbohydrate absorption, promoting stable blood sugar levels.
While sourdough’s effects on blood pressure are modest and not a substitute for medical treatment, it offers a tasty, nutritious choice that complements a heart-healthy lifestyle.
