Foods That Fight Inflammation May Lower Heart Disease Risk – Health Square
Summary: A recent study found that diets high in red meat, refined sugars, and sugary drinks could promote inflammation in the body, increasing the likelihood of heart issues and strokes compared to anti-inflammatory foods. Another research highlights the beneficial effects of walnuts, known for their anti-inflammatory properties, in reducing inflammation and heart disease risk.
As noted in research published in the Journal of the American College of Cardiology, a different study also in this journal evaluates the positive impact of walnut consumption as an anti-inflammatory food on lowering inflammation and heart disease risk.
Chronic inflammation is significantly implicated in the onset of heart disease and stroke. Both the early and late phases of atherosclerosis correlate with distinct inflammatory markers such as interleukins, chemokines, and adhesion molecules. Numerous studies indicate that diet profoundly affects inflammation levels in the body. Eating patterns that are anti-inflammatory—including olive oil, nuts, whole grains, fruits, vegetables, seafood, and moderate dairy consumption—help maintain lower inflammatory markers and mitigate heart disease risk. However, research on the long-term effects of pro-inflammatory diets correlating with increased heart disease and stroke rates has been less extensive.
The study participants consisted of men and women from the Nurses’ Health Studies I and II, which began in 1986 and involved a 32-year follow-up. Researchers excluded individuals with a prior history of heart disease, cancer, or incomplete dietary intake data. After accounting for these exclusions, more than 210,000 participants were analyzed. Participants reported their dietary intake every four years.
Jun Li, MD, PhD, the lead author of the study and a research scientist at Harvard T.H. Chan School of Public Health, stated, “By utilizing a food-based dietary index designed to evaluate inflammation related to dietary intake, we discovered that patterns with a higher inflammatory potential correlated with a greater incidence of cardiovascular disease. This research is among the first to connect a food-based inflammatory index with long-term cardiovascular disease risk.”
The pro-inflammatory dietary index is based on 18 predefined food groups that are closely associated with rising levels of inflammatory biomarkers. The researchers controlled for all other risk factors, including BMI, physical activity, family history of heart disease, and multivitamin use. Statistics indicated that participants following pro-inflammatory diets had a 46% higher risk of heart disease and a 28% increased risk of stroke compared to those adhering to anti-inflammatory diets.
The researchers advocate for an anti-inflammatory diet rich in antioxidants and fiber as a means to combat inflammation. Common anti-inflammatory foods include green leafy vegetables, yellow vegetables, whole grains, coffee, tea, and more. They also recommend limiting refined sugars, grains, fried foods, soda, processed dairy, and red meat, which are major contributors to the pro-inflammatory dietary index.
Ramon Estruch, MD, PhD, a senior consultant in the internal medicine department at Hospital Clinic in Barcelona, Spain, and author of an accompanying editorial, remarked, “A deeper understanding of the health benefits associated with various foods and dietary patterns, particularly their anti-inflammatory effects, should inform the creation of even healthier dietary habits aimed at preventing heart disease. He added, “When selecting foods in our diet, we must be cautious of their pro-inflammatory and anti-inflammatory potential!”
Anti-Inflammatory Foods Like Walnuts Reduce Rate of Heart Disease
In another related study, researchers discovered that adding anti-inflammatory foods like walnuts could enhance inflammatory biomarkers. Various studies indicate that regular nut consumption is linked to a lower risk of heart disease and improved cholesterol levels. However, research demonstrating a direct connection between nut intake and diminished inflammation has been limited. A total of 634 participants were divided into two groups: one without walnuts and one supplemented with walnuts (about 30-60 grams daily). The assessment took place after a two-year follow-up. Those consuming walnuts exhibited reduced inflammation in 6 out of 10 inflammatory biomarker tests conducted.
“The anti-inflammatory outcomes of prolonged walnut consumption observed in this study provide new mechanistic insights into the benefits of walnuts in reducing heart disease risk beyond cholesterol-lowering effects,” stated Montserrant Cofán, PhD, the study’s lead author and a researcher at the August Pi i Sunyer Biomedical Research Institute in Barcelona, Spain.
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Journal Reference:
Jun Li, Dong Hoon Lee, Jie Hu, Fred K. Tabung, Yanping Li, Shilpa N. Bhupathiraju, Eric B. Rimm, Kathryn M. Rexrode, JoAnn E. Manson, Walter C. Willett, Edward L. Giovannucci, Frank B. Hu. Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S.. Journal of the American College of Cardiology, 2020; 76 (19): 2181 DOI: 10.1016/j.jacc.2020.09.535
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A study highlights that diets high in red meat, refined sugars, and sugary drinks can lead to inflammation, raising heart disease and stroke risks. Conversely, anti-inflammatory foods, particularly walnuts, are linked to reduced inflammation and heart disease risk. Research involving over 210,000 participants indicates that pro-inflammatory diets correlate with a 46% higher heart disease risk. Anti-inflammatory diets, rich in vegetables, whole grains, and healthy fats, lower inflammatory biomarkers. The findings underscore the importance of dietary choices in managing inflammation and cardiovascular health, suggesting a focus on foods’ anti-inflammatory properties for better heart health.