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November 2008
Help Your Heart and Reduce Inflammation
It has been some time now that cholesterol has been linked to heart disease; however there are a growing number of measures that may be more accurate in predicting heart health. More than just the total cholesterol number, the LDL (bad cholesterol) and HDL (good cholesterol) have been a focus for some time. Homocysteine and C-reactive protein (CRP) are both indicators of inflammation, which is linked to heart disease. It appears that chronic inflammation in the body plays a role in many diseases, especially as we age. The good news is that there are several things we can do to reduce inflammation, thereby protecting our heart.
Six Keys to Reducing Inflammation
Achieve & Maintain a Healthy Weight - By eating a balanced diet that includes at least 5 servings of fruits and vegetables and 3 servings of whole grains each day. Fiber is the key: have fresh fruits, and fresh or frozen vegetables instead of juices. Grains should have at least 3 grams of fiber per serving; this includes cereals, bread, crackers, pasta and rice. If you need to lose weight, reduce portion sizes and fat intake.
Fats - Omega-3 fats along with extra-virgin olive oil are the best. Have fish such as salmon, sardines and light tuna, as well as flax seed meal. Avoid trans-fats found in crackers, cookies, stick margarine and chips.
Vitamin D -Try to include 3 servings of vitamin D-fortified low fat milk or yogurt. Another way to get vitamin D is from the sun — exposure for 5-10 minutes a day — or take a supplement that provides 400 IU. Check with your physician regarding supplements.
Exercise - Include physical activity for 30-60 minutes most days of the week.
Alcohol - Limit to one drink a day for women and two a day for men.
If you smoke, stop - avoid second hand smoke and air pollution.
What is Your Level of Inflammation?
CRP is a blood test that will measure the level of inflammation in the body. The most reliable form is hs-CRP. Here is what the levels mean for heart disease:
| Low Risk | less than 1 mg/liter |
| Average Risk | 1-3 mg/liter |
| High Risk | more than 3 mg/liter |
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