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.
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