Inflammation Causes Heart Attacks
..not Cholesterol
Yesterday,
I had two patients at the clinic for diet consultation.
Patient 1 – Had a list of
tests including CRP {C-reactive protein} (1.5 mg/dL) and Homocysteine (1.8
mcmol/L). Both are inflammation markers in the body and his numbers were a
little high.
He
had been diagnosed with diabetes (borderline) three years ago, put on medications
for 3 months after which he was asked to discontinue. This is normal but it is
important to monitor sugar levels regularly after this, which he did not, owing
to his busy work commitments.
This
was coupled with a carefree diet comprising packaged foods, sweets, and the
occasional pizza with coke besides home-cooked foods. And of course, no
exercise plus a sedentary work culture.
But
at least the reports had motivated him to start a walking schedule in the
morning and evening.
Patient 2 – Had
undergone angioplasty a month ago because he had 5 blockages. He was confused
because his cholesterol levels had never been high. Plus he claimed to be
non-diabetic. I checked his blood reports and he was clearly borderline
diabetic.
His
diet, a month ago, had been full of fried foods, bread, biscuits and fruit juices.
He was immediately convinced when I explained to him the inflammation and heart
connection,
According
to research in the United States, even in the early 1990s, there was evidence to
suggest that cholesterol wasn’t the whole story. After all, almost half of
heart attacks and strokes in the United States occurred in people who did not
have high cholesterol levels. And about one-quarter were in people who had no
known cardiovascular risk factor.
And
the connection with inflammation was not entirely new, either. In the
mid-1880s, German pathologist Rudolf Virchow recognized inflammatory cells in
atherosclerotic plaques.
So,
the healthiest way to avoid heart attacks is to avoid inflammation.
What is inflammation?
Inflammation
is part of the body’s defense mechanism. It is the process by which the immune
system recognizes and removes harmful and foreign stimuli and begins the
healing process. This is acute inflammation.
Then
there’s another kind of inflammation that affects the entire body. This is
systemic inflammation, which can become chronic and can persist for months or
even years.
Chronic, systemic inflammation is a factor in diseases
such as:
·
Obesity
·
Prediabetes
·
Type 2 Diabetes
·
Heart diseases
·
Inflammatory Bowel Disease
(IBD)
·
Arthritis
·
Alzheimer’s disease
·
Some forms of Cancer
The
body uses inflammation to cleanse away bacteria, viruses, fungi, damaged cells,
and other nasty, unwanted stuff. But too much inflammation damages the walls of
your blood vessels and heart.
When
that happens, the body uses cholesterol to patch the damage, turning it into
plaque. Over time, the plaque becomes thicker and thicker until it blocks the
blood flow, which leads to a stroke or a heart attack.
But
multinational companies make their billions by selling products that promote
inflammation - cheap low-fat foods like chips and other savories, packaged and
processed foods like bread, biscuits, cakes, cookies, sugar-loaded sweets and
chocolates.
Hydrogenated
vegetable oils and refined grains too cause inflammation in the body. All
processed foods can alter the bacteria that live in our gut. This can interfere
with our immune system and eventually lead to chronic inflammation.
Here’s looking at the most inflammatory foods:
·
Red meat like steak
·
Processed foods like bacon,
sausage and luncheon meat
·
Commercially baked goods
like snacks, cakes, pies, cookies and brownies
·
Breads and pasta made
with maida
·
Deep-fried foods
·
Foods high in added sugar
like candy, jelly and syrup
· Sugar-sweetened beverages
like soda, colas, bottled or canned tea, sports drinks
·
Trans fats found in
margarine, microwave popcorn, non-dairy coffee creamers
Cooking Methods to Reduce Inflammation
· Baking, steaming or fast
stir-frying instead of deep frying or grilling meat, especially red meat
·
Sauces and Salad dressings
which are high in sugar and trans fats
Read
food labels
It
is very important. Be Careful of hidden sugars – there are over 50
names for added sugar in commercial foods. Avoid foods that list partially
hydrogenated oils as an ingredient
Fight Inflammation
·
While no one food reduces
inflammation, following a healthy, holistic dietary pattern can help lower your
risk of inflammatory diseases.
· Substitution is the best
strategy. Find alternatives to inflammatory foods eg. Replace store-bought white bread with homemade whole wheat or millet bread, rotis or paranthas, salad dressings with homemade olive oil, vinegar and herb dressing.
·
Make one small change at
a time. Over time, small changes can turn into lasting habits.
Simple recommendations to reduce inflammation:
Take
B vitamins. They will help reduce homocysteine
levels in your blood. Homocysteine can stop your blood vessels from dilating
properly. When your blood vessels constrict, it increases your chances of having
a stroke or heart attack.
·
Exercise
at least five times a week. Even moderate workouts
can help lower C-reactive protein – a key indicator of inflammation - by 30
percent.
·
Keep
your gums healthy. Diseased gums cause
inflammation. So brush and floss your teeth at least twice a day.
·
Reach
for foods high in vitamin C: Citrus fruits like
oranges, grapefruits and lemons all have high amounts of this inflammation
fighter. Red peppers are another good source.
·
Eat
your greens: They contain loads of magnesium, a
natural inflammation fighter.
Anti-inflammatory Foods
·
Omega-3
Fatty acids – a powerful inflammation fighter
found in fatty fish, nuts and seeds
·
Vitamin
C – a powerful antioxidant that helps to rectify
cellular wear and tear that can set off inflammation
·
Polyphenols
– protect the body from inflammation found
in coffee, tea and dark chocolate
·
Gut
healthy foods like pre and probiotics. A healthy
population of beneficial bacteria in the intestines can help to keep
inflammation at bay
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