Inflammation - Is your diet making it worse?

Recent evidence has shown that there is a link between the inflammatory state of the body, and our risk for certain diseases and conditions, such as autoimmune diseases, atherosclerosis and cardiovascular disease (CVD). To measure your inflammatory state, we can measure "markers" called CRP, TNF and IL-6. Research has found that higher levels of these markers indicate a higher risk of CVD, and may even contribute to the condition. These "markers" are directly influenced by the foods we eat.

Diet and inflammation

It is thought that certain foods contribute to inflammation (proinflammatory), and can increase our risk for developing these diseases. We also know that other foods decrease that inflammation (anti-inflammatory), and can contribute to better overall health. Diets that are high in sugar, refined starches, saturated and trans fats, low in anti-oxidants, fiber, vegetables and fruit and whole grains may activate the immune system, and induce inflammation. By altering our diet, theoretically, we can stop the inflammation process and even reduce it. 

A few years ago, very low fat diets were all the rage, and are still popular to this day. Low fat diets were intended to not only help with weight loss, but also help prevent heart disease, however, we didn’t see the declines in CVD rates that we expected to from just cutting out fat. Limiting fat intake usually meant a higher carbohydrate intake, which can also lead to problems such as high triglycerides. We now know the type of fat we eat is more important than cutting out fat altogether, and certain types of fat should be a regular part of your diet, in moderation of course. Some fats (omega-3’s) have been shown to be anti-inflammatory, while omega-6’s may promote inflammation. It would be great if that was the end of the story, but nutrition is never so straight forward.

We don’t want to cut out omega-6’s altogether. For one, it’s nearly impossible (they’re everywhere), and two, data shows that omega-6 and 3’s have the lowest inflammation levels when they are together. As I mentioned, omega-6’s are in overabundance in our food supply, so we don’t need to worry about getting enough of these. Good sources of omega-3's are more of a challenge.

What can be done to reduce inflammation?

There are a few things we can do to help prevent CVD and other inflammatory-related conditions:

1) Eat high sources of omega-3's, preferably fish (salmon, mackerel, sardines). Plant sources (flax, walnuts) are good too.

2) Cut out industrially produced trans fat completely, and minimize saturated fat intake. Replace these fats with unsaturated, non-hydrogenated fats and oils, such as nuts and vegetable oils.

3) Limit refined grains. Just like fat, the quality of carbohydrate we eat is extremely important. Refined carbohydrates are those that are highly processed and have many of the nutrients and fiber removed, such as white breads, rice and pastas. They also increase glycemic load, which may increase free radicals and proinflammatories. This may partially explain why unstable blood sugars have such harmful effects on blood vessels and systems of the heart.

4) Moderate alcohol intake. As I mentioned in a previous post, alcohol (mainly red wine) has been linked to a lower risk for CVD. But over-doing it negates the benefit.

Following a diet that is high in anti-inflammatory foods can do a number of things, including, improve blood cholesterol, insulin sensitivity, and blood pressure. These foods and guidelines do more than reduce inflammation, they help the body in a multitude of other ways (beyond what I’ll go into in this post) to ward of chronic disease. However, we don’t eat nutrients, we eat foods, so it’s important to focus on your entire dietary pattern. Try to consistently make healthy choices, rather than singling out specific foods and nutrients.

*Featured above: Dr. Weil's anti-inflammatory food pyramid

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