What can I do to reduce heart-damaging inflammation in my body?
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UnitedHealthcare answered:The following foods may trigger inflammation as well as contribute to weight gain:
- Sugars and processed carbs. These foods typically rank high on the glycemic index (GI). High GI foods have been linked to higher levels of inflammation markers in the blood in some studies. These include white potatoes, white rice, white bread and anything made with white flour, sugar, high-fructose corn syrup, sweets, processed cereals and snacks (including chips and pretzels).
- Trans and saturated fats. Reduce your intake of saturated fat by eating less butter, cream, cheese and other full-fat dairy products. Also eat less fatty meats and products made with coconut and palm kernel oils. Avoid margarine, vegetable shortening, hydrogenated oils, and all products containing them.
The following foods can help decrease inflammation in the body while promoting weight loss, especially when they replace foods that can trigger inflammation:
- Antioxidant-rich fruits and vegetables. Aim to eat plenty of produce of all colors for the most nutrient benefits.
- Healthy fats. Higher-fat fish like salmon and mackerel, as well as canola oil, walnuts, and flaxseeds offer a rich source of omega-3 fats, a powerful anti-inflammatory. Fats like olive oil, avocados and a variety of nuts and seeds are also recommended.
- Fiber. Aim for 35 to 40 grams of fiber a day. In addition to fruits and veggies:
- Choose whole grains, such as brown rice, quinoa and bulgur wheat. These are preferable to whole-wheat flour products.
- Eat more beans, winter squashes, and sweet potatoes. These are high in nutrients and fiber, and have a low glycemic load.
The following foods may trigger inflammation as well as contribute to weight gain: Sugars and processed carbs. These foods typically rank high on the glycemic index (GI). High GI foods have been linked to higher levels of... More -
Dole Nutrition Institute answered:One of the most accurate predictors of future cardiovascular disease is the level of C-reactive protein (CRP ) in the blood, which indicates the extent of inflammation in the body. What should you do if your CRP levels are high? The first place to turn may be the produce aisle of your local grocery store. A study published in the Journal of the American Medical Association found that those who maintained a diet high in vegetables, fruits, soy foods and nuts for one month lowered their CRP levels by an average of 28.2 percent.
The following nutrients are thought to be effective in keeping CRP protein levels in check:
• Vitamin C: Top sources include pineapples, red bell peppers, mangoes, citrus fruits, kiwis and broccoli.
• Alpha-carotene: Top sources include carrots, butternut squash, pumpkins and persimmons.
• Beta-carotene: Top sources include butternut squash, cantaloupes, carrots and apricots.
• Beta-cryptoxanthin: Top sources include butternut squash, pumpkins, red peppers and tangerines.
• Lycopene: Top sources include watermelons, tomatoes, pink grapefruit and pink-fleshed guavas.
• Selenium: Top sources include Brazil nuts, rye bread, salmon and brown rice.
When it comes to reducing inflammation, avoiding unhealthy foods is just as important as eating healthy foods. Researchers at the State University of New York at Buffalo tested subjects after they ate a McDonald’s Egg McMuffin, a Sausage McMuffin and hash browns, and found that a big, fatty breakfast sent their levels of free radicals and CRP through the roof. The subjects’ levels were still high several hours after breakfast, when most people begin thinking about lunch.
What else can you do to keep your CRP levels in check? Get active. Research presented at the 52nd annual meeting of the American College of Cardiology in 2003 found that people who exercised four or more times a week had CRP levels that were 34.6 percent lower than people who exercised less than once per week.One of the most accurate predictors of future cardiovascular disease is the level of C-reactive protein (CRP ) in the blood, which indicates the extent of inflammation in the body. What should you do if your CRP levels are high? The first place to... More
