The Role of Inflammation in Heart Disease

Chronic inflammation is recognized as a contributor to several chronic diseases, including heart disease.  Most people believe that it is all about their cholesterol level, and target dietary cholesterol and saturated fat as the villains for increased risk of heart disease.  Unfortunately, common dietary guidance for heart disease does not match the scientific evidence.

When we visit the doctor for heart disease screening, the blood lipids that are measured include LDL and HDL cholesterol.  LDL and HDL are actually lipoproteins that transport cholesterol.  They are not necessarily harmful as they perform their normal transport functions.  In order to cause disease, they have to damage a blood vessel which triggers a series of potentially harmful inflammatory reactions in an attempt to repair the damage.

To better understand inflammation, think about a time when you cut yourself.  Your body’s normal response to repair the injury is inflammation, a surge of both red and white blood cells to the site to do their part.  This also happens in the blood vessels, and the repair creates a plaque which can grow in size to block the blood vessel or it may shear off and cause blockage in a small vessel.  The formation of plaque in the blood vessel walls also makes them less flexible, contributing to high blood pressure.

The development of heart disease, or specifically atherosclerosis, is from inflammation and oxidative damage in the wall of the blood vessel, not from blood cholesterol floating through the artery, haphazardly sticking to the vessel walls. 

Simple changes in how you eat can help counteract chronic inflammation, a root cause of many serious diseases, including heart disease.

Some foods have been shown to increase inflammatory markers and some foods have been shown to reduce them.  As a result, many health professionals are now recommending an “anti-inflammatory” diet rich in foods that reduce inflammation.

Anti-Inflammatory Diet Guidelines

The graphic that I think summarizes an anti-inflammatory diet best is Dr. Weil’s anti-inflammatory food pyramid.

 Source: http://www.drweil.com/drw/u/PAG00361/anti-inflammatory-food-pyramid.html

As shown on the pyramid, foods that help reduce inflammation include vegetables, fruits, whole grains, beans, healthy fats, fish rich in omega-3 fatty acids, whole soy foods, cooked Asian mushrooms, high quality dairy and meats, spices, and tea.  The items at the top to eat sparingly include red wine and dark chocolate.  It is important to note that the base of the pyramid is filled with real food, not highly refined packaged foods that fill the grocery shelves.  This means that you may need to re-introduce yourself to your kitchen and get back to the basics.

What about foods that promote inflammation?  In general, a Western dietary pattern promotes inflammation. This pattern includes foods high in sugar (especially desserts and soft drinks); refined grains; red and processed meats; and fried foods, particularly fried potatoes.  Specific foods to avoid include white flour and sugar foods and refined vegetable oils high in polyunsaturated fat (sunflower, safflower, corn, and cottonseed oils).   

In addition to follow an anti-inflammatory diet, reducing stress and getting regular physical activity are essential for reducing chronic inflammation. 

For additional information and tips for implementing an anti-inflammatory diet, I recommend Dr. Weil’s website.

If you need help customizing your diet to reach your health goals, call Full Life Nutrition for a free 15-minute nutrition consultation at (206) 391-5479.