Inflammationcanbe a good thing. Acute inflammation is a sign that the body is protecting from an invader or healing a wound (like that bump on your knee after you knock it on the coffee table).
Chronic inflammation, however, occurs inside the body and over time can lead to increased risk for everything from cancer and cardiovascular disease to arthritis and depression.
Here atEatingWell, we’re big fans ofanti-inflammatory eating plansloaded with fruits, veggies, whole grains, nuts, seeds, fatty fish, fresh herbs and spices. Not only are all of these foods delicious, but they deliver the added bonus of taming chronic inflammation.
We’re learning more about the foods that contribute to chronic conditions, thanks to a 2020 study in theJournal of the American College of Cardiology. When looking at overall dietary patterns, people who consumed the below foods were more likely to have inflammation and be at higher risk for cardiovascular disease:
So how, exactly, do inflammatory foods impact circulation within the heart and brain? Specific inflammatory biomarkers (including interleukins, chemokines and adhesion molecules) have been linked to atherosclerosis, or plaque buildup in the arteries that can narrow them and impede regular flow. Long-term low levels of chronic inflammation within the body can promote this buildup, according toHarvard Health. Over time, inflammation can also lead these plaques to dislodge and trigger blood clots that prompt a heart attack or stroke.
Getty / Jordan Siemens
For this study, researchers dug into dietary surveys of more than 210,000 people starting in 1986 and including follow-ups every four years for 32 years total.
Controlling for body mass index, family history of heart disease, activity level and the use of multivitamins, the researchers discovered that a pro-inflammatory meal diet was associated with a 46% higher risk of heart disease and 28% higher risk of stroke, compared to those who ate a more anti-inflammatory diet. While those four food and drink categories were the biggest culprits, the scientists also recommend limiting fried foods and organ meats. (Conversely, they promote leaning into antioxidant-rich andhigh-fiber foodslike green leafy vegetables, yellow vegetables, whole grains, tea, coffee and wine.)
Also, it should be noted thatbody mass index(BMI) is a measure that’s often used in healthcare to determine a person’s body weight category such as overweight or obese, and therefore, chronic disease risk. However, it has limitations and does not account for individual factors that influence one’s health status, such as body composition, ethnicity, race, sex and age. This is why it shouldn’t be used as a comprehensive measure of someone’s health andcan be a source of body size stigma and bias.
10 Ways to Reduce Inflammation
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