Heart-healthy Eating: The Benefits of Anti-inflammatory Foods

In a study recently published in the Journal of the American College of Cardiology researchers examined the association between diets that promote inflammation and cardiovascular disease risk.

The study showed an association between increased inflammation from regularly eating inflammatory foods and an increased risk of developing stroke, cardiovascular disease, or coronary heart disease.

These findings highlight the effects of inflammation on the heart and the importance of eating an anti-inflammatory diet.

Inflammation has two forms: acute and chronic.

Acute inflammation is an immune response that usually lasts a few days after the body encounters something harmful (e.g., a virus or bacteria) or an injury occurs.

Chronic inflammation is an immune response that continues even when there is no threat to the immune system. Chronic inflammation is associated with the risk of cardiovascular disease because it is involved in the development and progression of atherosclerosis.

Atherosclerosis occurs when plaque builds up inside the arteries. Plaque consists of cholesterol, fats, calcium, fibrin (a blood clotting protein), and other materials. The formation of plaque begins when particles of low-density lipoprotein (LDL) are absorbed into the innermost lining of the artery and become oxidized.

Oxidation of LDL is a chemical reaction in which LDL particles lose electrons. In turn, the oxidized LDL particles trigger the release of cytokines, which are proteins that are involved in immune system responses and attract monocytes to the lining of the artery wall. Monocytes are white blood cells that are also involved in immune system responses.

After squeezing into the artery wall, the monocytes transform into macrophages and ingest the oxidized LDL particles, ultimately leading to plaque formation.

Atherosclerosis progresses slowly over time. Many people do not experience symptoms and do not know that they have atherosclerosis until a large percentage of the artery is blocked.

Some symptoms or early warning signs are chest pain (angina), a transient ischemic attack (TIA), or pain while walking that subsides after rest (claudication).

When atherosclerosis becomes severe, a blood clot may form, or the artery may become blocked entirely. A blood clot or a blockage can result in a stroke or a heart attack.

The type of food you consume affects the inflammation in your body and may help decrease the progression of atherosclerosis. Eating anti-inflammatory foods helps to decrease inflammation, whereas eating pro-inflammatory foods increases inflammation in the body.

Anti-inflammatory foods are rich in antioxidants, vitamins, fiber, flavonoids, carotenoids, and omega-3 fatty acids. Some examples are leafy green vegetables, olive oil, fatty fish, fruits, whole grains, and nuts.

Pro-inflammatory foods include processed foods, high-sugar foods, trans fat, and sugar-sweetened beverages and should be avoided or consumed in moderation.

Although eating individual anti-inflammatory foods is great, adopting an anti-inflammatory diet, such as the Mediterranean diet, will benefit you even more in reducing inflammation.

Until Next Time!

Stephanie Coulter, MD