Inflammation is the process by which the body responds
to infection or injury. But studies have shown that
inflammation is also a key factor in the onset of
atherosclerosis, the process in which fatty deposits
build up in the arteries of the heart, leading to
possible blockages and other cardio-related issues.
Here are some tips to identify and deal with the
effects of inflammation in the body.
Get Tested
You won't see this test on the normal checkup menu, but
you can request your doctor to administer a
high-sensitivity C-reactive protein (CRP) test. Just
think how impressed he or she will be that you even
know what that means.
A CRP level of 1 mg/L or greater indicates a risk for
heart disease. A level greater than 3mg/L places you in
the high risk category. Take the test at least twice
over a period of 2-3 months to ensure accurate and
consistent results.
Go Fish
Experts recommend the intake of a 4:1 ratio of omega-6
fatty acids to omega-3s. However, the typical American
diet provides 12 to 25 times the amount of omega-6s, in
the form of saturated fats such as soy, canola,
sunflower, and corn oils, as omega-3s. To achieve a
healthy balance, try to eat 2-3 servings of fatty fish,
such as salmon or trout, per week.
Eat Mor Chikin - Maybe Not
Gotta love those crazy cows in the Chick Filet
commercials, but maybe they have it all wrong. Chicken
has a high concentration of arachidonic acid, a fatty
acid that encourages the body's production of
inflammation causing chemicals. Lean beef contains half
as much arachidonic acid and also provides high levels
of the inflammation fighters selenium and zinc.
And when it comes to beef, grass-fed is always better
due to the healthier omega acids balance.
Lose That Gut
It has been proven that the most effective way to
reduce CRP levels, is to reduce excessive abdominal
fat.
The Rainbow Is Your Friend
Flavonoids found in brightly colored vegetables and
fruits not only provide healthy antioxidants, but also
serve to reduce inflammation in body tissue. Choose
from peppers, blueberries, sweet potatoes, oranges,
grapes, and other colorful raw foods to enhance your
daily diet.
A Little Spice'll Do You
A diet that includes 3-5 grams of ginger or tumeric a
day has been shown to suppress production of
inflammation causing chemicals in the body.
Interestingly, studies have shown that these spicy
substances work at the DNA level to shut down the genes
responsible for inflammation.
Pass The Beans
A high fiber diet (30+ grams/day) can reduce CRP levels
by 12-15 percent. A diet rich in whole grains and beans
will ensure that you meet the required levels. Black
beans, lentils, Buckwheat, and amaranth are excellent
choices.
It's also critical to remember that recent
studies have shown that as fitness levels go down, CRP
levels go up. Researchers are not
sure if poor fitness leads to an increase in CRP or
vice versa, but exercise is an important part of
maintaining a healthy heart either way.
