An Anti-Inflammatory Diet Can Fight Heart Disease

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Enjoying your salad greens and cup of coffee or tea every day has numerous health benefits.

These foods and beverages are part of an anti-inflammatory diet that can fight off symptoms of stroke, among other heart conditions. A November 2020 study published in the Journal of the American College of Cardiology backs this up.

Chronic Inflammation Affects Heart Disease Rate

The study revealed that there are diets that can promote body inflammation. Prolonged inflammation is significant in developing fatal diseases like stroke and Type 2 diabetes.

In chronic inflammation, the immune system releases white blood cells, sending signals to the body being attacked.

Inflammation happens when there is too much stress, and this is worsened by pollution. In addition to this, too many fats in the arteries can result in dangerous blood clots.

The researchers have studied 210,00 participants from Nurses’ Health Studies I and II from 1986. They also included those who are part of the 32 years of follow-up. However, they excluded those who lack information provided for diet, heart disease and cancer.

The participants are given frequency questionnaires every four years. The team evaluated the potential inflammation based on the participants’ inflammatory pattern.

The numbers revealed the following:

  • 15,837 cases of cardiovascular disease
  • 9,794 coronary heart disease cases
  • 6,174 stroke cases

The team concluded that a higher heart disease rate can be correlated to a higher inflammation potential.

How Dietary Information Can Help Detect Early Signs of Heart Disease

Dr. Jun Li, the head of the study and lead author at Harvard T.H. Chan School of Public Health, said that their research is the first of its kind that will prove that a food-based dietary inflammatory index can lead to heart disease.

Moreover, the study showed that people who have a diet that promotes inflammation are at more risk. These individuals had a 46% higher heart disease risk and 28% higher stroke risk. The high numbers are in contrast to those who are on anti-inflammatory diets.

Experts advised the public to limit the following food intake as refined sugars, fried food, soda and processed meat.

Based on the evidence found in the U.S and European cohort studies, too much red and processed meat intake can lead to the following diseases:

  • Colorectal cancer
  • Heart disease
  • Type 2 diabetes

What Foods Should You Include in an Anti-Inflammatory Diet?

To avoid cardiovascular diseases, the researchers recommend eating high antioxidants, which can fight inflammation.

These foods are the following :

  • Kale
  • Spinach
  • Cabbage
  • Arugula
  • Yellow peppers
  • Beans
  • Carrots
  • Whole grains
  • Coffee
  • Tea
  • Red wine

Other foods that are good for your heart health are as follows:

  • Fish oil can help fight heart failure.
  • Aged garlic extract, if taken consistently, can prevent chronic disease as well.
  • Yogurt, which contains probiotics, can reduce inflammation and resistance to insulin for pre-diabetic adults.

Load up on your salad greens and drink your morning cup of coffee or tea to have a healthy heart.

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