our emerging cogging of the role of inflammation in major chronic diseases has brought much attention to the effect of diet onna inflammatory process. cogging the link may help us identify specific dietary patterns and foods than can diminish chronic inflammation and improve health.
inflammation: helpful, harmful, or both?
there are two types of inflammation: acute and chronic. acute inflammation is d'body’s protective response to an injury or infection. for ex, acute inflammation occurs when you cut yr finger. yr body dispatches white blood cells to protect the zone. you may see some swelling and redness and feel pain, but this process is crit to preventing infection.
chronic inflammation maybe triggered when d'body tries to rid itself of harmful substances s'as toxins from smoking. increased lvls of chronic inflammation are also associated with excess fat, espeshly round the abdomen.
lo-grade chronic inflammation may damage blood vessels, arteries, nerves, na intestines. it can eventually lead to chronic diseases including ♥ disease, diabetes, certain cancers, and some diseases of the bowel.
can diet impact chronic inflammation?
looking at markers of inflammation s'as c-reactive protein (crp), interleukin-6 (il-6), and tumor necrosis factor α- (tnf- α), researchers ‘ve found that diet can influence inflammation. thris also a gr8 deal of evidence showing that diet impacts th'risk of chronic disease, including ♥ disease and diabetes. is inflammation the means by which diet influences disease risk?
pro-inflammatory diets may increase risk of cardiovascular disease
a recent study published inna journal of the american college of cardiology (jacc) examined whether pro-inflammatory diets are associated with increased risk of cardiovascular disease (cvd). (cvd includes non-fatal and fatal ♥ attack, and fatal and non-fatal stroke.) the researchers assessed the diets of + than 200,000 women and men enrolled inna nurses’ health study, the nurses’ health study ii, na health professionals follo-up study. the study pticipants had filled out food frequency ?naires every 4 yrs for up to 32 yrs.
results showed that those consuming the most pro-inflammatory diets had a 38% higher risk of developing cvd compared to those consuming the most anti-inflammatory diets. the associations were consistent in men and women, and remained significant even when other lifestyle factors nother potential contributors to inflammation s'as obesity, diabetes, high blood pressure, and high cholesterol were taken into ponderation.
this study also showed that pro-inflammatory diets were associated witha poor cholesterol profile. this finding was also seen in other another study, also published in jacc, which found that pro-inflammatory foods had a harmful effect on cholesterol lvls while some anti-inflammatory foods had favorable effects.
wha’ foods are pro-inflammatory and anti-inflammatory?
foods witha higher pro-inflammatory potential are red meat, processed meat, and organ meat; refined carbohydrates s'as white bread, white rice, and many desserts; and sweetened beverages including colas and sports drinks.
foods that ‘ve a higher anti-inflammatory potential are green leafy vegetables like kale, collard greens, and spinach; dark yello vegetables s'as winter and summer squash and yello peppers; whole grains s'as wheat berries, quinoa, whole-grain bread, and oatmeal; and fruits, tea, coffee, and wine. these foods contain specific anti-inflammatory compounds s'as carotenoids, flavonoids, vitamins, and fiber.
the recent jacc study findings are consistent with other research that identifies certain dietary patterns tha're associated with loer inflammation and reduced risk of cvd. these include the mediterranean diet, which emphasizes many anti-inflammatory foods and limits pro-inflammatory foods s'as red meat and refined carbohydrates.
the bottom line: limit pro-inflammatory foods and eat + anti-inflammatory foods
the data suggest a prudent approach of both limiting pro-inflammatory foods and adopting an anti-inflammatory diet may provide an effective strategy for cvd prevention.
belo are some practical wys'2 get + anti-inflammatory foods in yr diet.
|category||foods||tips t'get + in yr diet|
|fiber||· fruits and vegetables
· beans, nuts, and seeds
· packaged foods containing + than 5 grams of fiber per serving
|· replace refined grains with whole-grain options like brown rice and whole wheat
· eat high-fiber snacks like berries, apples, or carrots with hummus
· fill ½ yr dinner pl8 with veggies
|phytonutrients||· red, orange, and yello vegetables and fruit
· dark green leafy veggies like kale
· spices: turmeric, curcumin, peppers, cinnamon, garlic, ginger, onions, etc.
· green tea and black coffee
|· fruits and veggies rich in flavor (espeshly bitter flavors), aroma, or color often ‘ve + phytonutrients
· try not to peel yr fruits and veggies
· use many ≠ spices when preparing meals
· shorten length of cooking time and limit pre-soaking of fruits and veggies
|healthy fats||· mono-unsaturated fatty acids (olive oil, canola oil, sesame oil
· omega-3 fatty acids (fatty fish like salmon and mackerel)
· flaxseeds and walnuts
|· eat walnuts for a mid-morning or afternoon snack
· use olive oil as salad dressing n'when sautéing vegetables
· sprinkle whole flaxseed or flax powder in oatmeal, cereal, or smoothies
|src: deptment of nutrition, brigham and women’s hospital|
original content at: www.health.harvard.edu…
authors: katherine d. mcmanus, ms, rd, ldn