How to lower inflammation with food to reduce the risk of heart disease
Inflammation is one of the key drivers of heart disease. While cholesterol build up is necessary to form a plaque in the artery, it is the body’s immune response to this cholesterol formation that is also a key determinant of heart attack and stroke. We know that lowering people’s cholesterol is important to decrease the risk of heart attack, but it is also increasingly recognized that we must also decrease the body’s inflammation. Studies have shown that we can do this with medications, but can diet help lower inflammation?
What is inflammation?
Inflammation is the body’s immune response to any foreign molecule, such as chemicals, allergens, or germs. In that moment, it is the body’s appropriate response to fight off the foreign invaders. However, chronic inflammation (which is inflammation that lasts for weeks, months, and years), has been found to be associated with all sorts of chronic diseases, including heart disease. As I explained here, it is the body’s immune response that is responsible for the cholesterol build-up in the artery causing problems like heart attack and stroke. Certain diseases increase the risk of chronic inflammation, such as chronic infection (HIV/AIDS) as well as many autoimmune diseases (like lupus, rheumatoid arthritis, and psoriasis). We can measure levels of inflammation in the body using blood tests, the most common of which is called high sensitivity C-reactive protein (hs-CRP).
How can we reduce inflammation?
We’ve seen a lot of promising results from drug trials looking at lowering inflammation with medications like colchicine, however, what we eat can also have profound affects on the levels of inflammation in our bodies. Studies have shown that a true whole food, plant based diet can lower the levels of inflammation in the body as demonstrated by reduced levels of hs-CRP and other inflammatory markers in the blood. Compounds within these foods thought to be responsible for this inflammatory fighting effect include omega-3’s, antioxidants, polyphenols, and fiber.
What foods specifically lower inflammation?
Other than focusing on a wide variety of plants (vegetables, fruits, whole grains, legumes, nuts, and seeds), are there any specific foods that can lower inflammation? Yes! Food groups and beverages that have consistently emerged in the literature as anti-inflammatory include:
Dark yellow/orange veggies - carrots, yellow/orange peppers, squash, sweet potatoes
Dark leafy green veggies - kale, spinach, arugula, Swiss chard, romaine
Nuts, specifically walnuts
Tomatoes
Olive oil
Fruits, specifically berries
Fatty fish (ie salmon)
Coffee, tea, and wine
What about pro-inflammatory foods?
Just as important as focusing on foods that decrease inflammation, is avoiding those that cause inflammation. Not particularly shocking, but all of the foods that you already know to be not so healthy, are the ones that emerge as pro-inflammatory. Highest on the list include:
Processed meat, organ meat, and red meat
Refined carbs
Sugar sweetened beverages (ie soda)
While these foods also increase the risk of high cholesterol, blood pressure, diabetes, and weight gain, even after taking these things into account, these foods seem to also independently increase the risk of inflammation. Thus, we should avoid consuming them with regularity for lots of reasons.
Anti-inflammatory diet and heart disease
It is increasingly clear at this point that, above and beyond their ability to lower cholesterol and blood pressure, certain foods can have pleiotropic effects on our bodies - meaning, they have the potential to have more than one effect. While a plant-based Mediterranean style dietary pattern or whole food, plant based diet appear to be cardio-protective for many reasons, those with residual risk due to inflammation may choose to focus specifically on emphasizing certain anti-inflammatory foods. to further reduce their risk of heart disease.
