A few days ago I mentioned the link between inflammation and heart disease. Inflammation may actually spark cardiovascular events by increasing the likelihood that atherosclerotic plaque ruptures, blocking blood flow and leading to a heart attack or stroke. Local or systemic inflammation isn’t just linked to cardiovascular disease; it plays a role in many chronic diseases and conditions such as osteoarthritis, rheumatoid arthritis, COPD (chronic obstructive pulmonary disease), Parkinson’s disease, eczema, sleep apnea and obesity.
When it comes to heart disease, physicians may measure the level of inflammation in your body by ordering a highly sensitive C-reactive protein test (hs-CRP). Though there is some controversy over CRP tests (partly because high CRP levels may be indicative of other other things such as bacterial or viral infections), many studies do indicate that hs-CRP tests can predict increased risk for heart attacks.
So how do you lower inflammation in your body? First, lose weight if you are overweight or obese. Being over-fat itself can lead to increased levels of systemic (throughout the body) inflammation. Secondly, decrease your intake of foods that may lead to inflammation and increase anti-inflammatory foods:
Inflammatory foods – man-made trans fats (see my previous post on this), refined sugar and high glycemic index foods, an overabundance of polyunsaturated fats in the absence of omega 3 fats (i.e. too much vegetable oil and too little fish fat).
Anti-inflammatory foods – omega 3s (fatty fish), berries (all!), minimally processed berry juice (like CherryPharm), ginger, tumeric, betaine and choline rich foods (wheat germ, eggs, walnuts). Also choose a variety of colorful fruits and vegetables to ensure you are getting a wide spectrum of antioxidants.
You do have some control over the inflammation levels in your body. And, eating a healthy diet can make a difference!