Why we need to be concerned about inflammation
- Gina Lynem-Walker
- Jul 9, 2024
- 3 min read
Healthy Hearts Blog
Do you ever wonder what happens when you get a cut on your skin? Your body
starts to send in attack cells defending you against the injury. This causes redness,
swelling, heat, pain and loss of function, which are all indications of inflammation.
Our bodies depend on the inflammation process to avoid infection and other non-
infectious consequences of injury.
Inflammation can be acute lasting hours or a few days. Acute inflammation can be
beneficial and can allow our body to heal. However, if the acute inflammation doesn’t
resolve then it moves into the sub-acute or chronic phase. Chronic inflammation can
be damaging to normal tissues and can last months or even years. Not only can
chronic inflammation be triggered by injury but also it can occur from toxins such as
cigarette smoke and an excess of fat cells.
Inflammation and its effect on the heart:
Researchers are still studying and learning more about the effects of inflammation
and cardiovascular disease. They have found that certain conditions like excess belly
fat, high blood pressure, bad cholesterol ( LDL ) and certain environmental toxins
can lead to inflammation. These factors can injure the lining of blood vessels that
supply the heart and cause a build up of plaque resulting in atherosclerosis. This
plaque can cause a blockage in the heart vessel or it may break off and form a blood
clot leading to a heart attack.
Measuring for inflammation:
A blood test called C-reactive protein or CRP may be a way to tell if you have high
levels of inflammatory markers. A level of 2 mg per liter or higher may indicate a
greater risk for heart attack or stroke. Not everyone needs to measure his or her CRP
and you should discuss having it checked with your doctor. If you are young or in
good health you may not need this test, however for those with certain conditions
such as high blood pressure or a strong family history of heart disease this test may
be useful.
What to do to decrease inflammation:
Following a whole food plant based diet can reduce your risk. Foods such as refined
carbohydrates, sugary foods, soda, fried foods and saturated fats can contribute to
inflammation. Eliminating highly processed foods and red meat can go a long way to
reduce damage to your cells and vital organs that can become inflamed when eating
these foods.
Consuming fresh and/or organic fruits and vegetables as well as nuts, seeds and
grains are healthy alternatives. These foods provide anti-oxidants, which can protect
us against inflammation. Some studies have shown that eating nuts can reduce
inflammation and lower the risk of heart disease.
Chronic inflammation can damage our hearts. Choosing to eliminate added sugars
may make a big impact on decreasing inflammation. As Americans we consume up
to 17 teaspoons of added sugar a day. So doing something as simple as limiting
intake to 9 teaspoons of sugar for men and 6 teaspoons for women can be a first step
in fighting against inflammation and reducing your risk for heart disease.
Adopting a healthy eating pattern can help manage inflammation and decrease your
risk for chronic disease. Make consistent changes every day and you’ll be sure to
reap the benefits.
Resources:
WebMD Editorial Contributors https://www.webmd.com/arthritis/about-inflammation
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