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Choose anti-inflammatory foods to lower heart disease and stroke risk
A variety of food containing large amounts of antioxidants and vitamins — such as leafy greens, carrots, tomatoes, whole grains, fruits, nuts, fatty fish and olive oil — can support a healthy inflammatory response and reduce cardiovascular risk.
Eating red meat and highly processed foods, however, contributes to chronic inflammation in the body, increasing the risk of heart disease and stroke, according to a study recently published in the Journal of the American College of Cardiology.
The study, which followed nearly 166,000 women and 44,000 men for 24 to 30 years, found those who ate higher levels of red and processed meats like bacon and sausage and sugary, processed foods had a 28% higher risk of stroke and a 46% higher risk of heart disease.
The study was unique, said lead author Dr. Jun Li, because it did not examine the impact of specific food groups, but instead focused on the impact of a combination of 18 food groups “that have been shown to best predict inflammation levels associated with diets.”
“Foods that are associated with lower inflammation include leafy green vegetables, dark yellow vegetables, fruit, whole grain, tea, coffee and wine,” Li added.
How does food cause inflammation?
While the exact biological ways foods impact inflammatory pathways is not yet fully understood, researchers believe sugary, processed foods in the Western diet, along with pollution, cigarette smoke, radiation and medications, may lead to the increased activation of free radicals in the body.
Free radicals are molecules with unpaired electrons — driven to search for a match, they rob other cells of their electrons, causing cellular damage which can contribute to disease.
Unfortunately, today’s Western diet is full of overly processed, fat-laden foods, sugary drinks and red and processed meats that can cause persistently high levels inflammation in the body.
In fact, research has linked chronic inflammation to cancer, heart disease, diabetes, arthritis, depression, Alzheimer’s and many other diseases.
So focus on leafy greens, tomatoes, fruits, nuts, fatty fish and olive oil — foods that can support a healthy inflammatory response — and fight back by limiting inflammatory foods such as:
- Ice cream, cookies, pastries, cereal bars and cakes
- Premade pies, pasta and pizza dishes
- Poultry and fish nuggets and sticks
- Red and processed meats such as bacon, sausages and hot dogs
- Sugary sodas and fruit-flavored drinks
- “Health” and “slimming” products such as powdered or “fortified” meal and dish substitutes, powdered and packaged instant soups, noodles and desserts
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