Heart Attacks! Blame it on Inflammation.. Not Cholesterol!!

                         Inflammation...Not Cholesterol Causes Heart Attacks!

   

Yesterday, I had two patients at the clinic for diet consultation.

Patient 1 – Had a list of tests including CRP {C-reactive protein} (1.5 mg/dL) and Homocysteine (1.8 mcmol/L). Both are inflammation markers in the body and his numbers were a little high.

He had been diagnosed with diabetes (borderline) three years ago, put on medications for 3 months after which he was asked to discontinue. This is normal but it is important to monitor sugar levels regularly after this, which he did not, owing to his busy work commitments.

This was coupled with a carefree diet comprising packaged foods, sweets, and the occasional pizza with coke besides home-cooked foods. And of course, no exercise plus a sedentary work culture.

But at least the reports had motivated him to start a walking schedule in the morning and evening.       

Patient 2 – Had undergone angioplasty a month ago because he had 5 blockages. He was confused because his cholesterol levels had never been high. Plus he claimed to be non-diabetic. I checked his blood reports and he was clearly borderline diabetic.

His diet, a month ago, had been full of fried foods, bread, biscuits and fruit juices. He was immediately convinced when I explained to him the inflammation and heart connection,

According to research in the United States, even in the early 1990s, there was evidence to suggest that cholesterol wasn’t the whole story. After all, almost half of heart attacks and strokes in the United States occurred in people who did not have high cholesterol levels. And about one-quarter were in people who had no known cardiovascular risk factor.

And the connection with inflammation was not entirely new, either. In the mid-1880s, German pathologist Rudolf Virchow recognized inflammatory cells in atherosclerotic plaques.

So, the healthiest way to avoid heart attacks is to avoid inflammation.

What is inflammation?

Inflammation is part of the body’s defense mechanism. It is the process by which the immune system recognizes and removes harmful and foreign stimuli and begins the healing process. This is acute inflammation.

Then there’s another kind of inflammation that affects the entire body. This is systemic inflammation, which can become chronic and can persist for months or even years.

Chronic, systemic inflammation is a factor in diseases such as:

·        Obesity

·        Prediabetes

·        Type 2 Diabetes

·        Heart diseases

·        Inflammatory Bowel Disease (IBD)

·        Arthritis

·        Alzheimer’s disease

·        Some forms of Cancer

The body uses inflammation to cleanse away bacteria, viruses, fungi, damaged cells, and other nasty, unwanted stuff. But too much inflammation damages the walls of your blood vessels and heart.

When that happens, the body uses cholesterol to patch the damage, turning it into plaque. Over time, the plaque becomes thicker and thicker until it blocks the blood flow, which leads to a stroke or a heart attack.

But multinational companies make their billions by selling products that promote inflammation - cheap low-fat foods like chips and other savories, packaged and processed foods like bread, biscuits, cakes, cookies, sugar-loaded sweets and chocolates.

Hydrogenated vegetable oils and refined grains too cause inflammation in the body. All processed foods can alter the bacteria that live in our gut. This can interfere with our immune system and eventually lead to chronic inflammation.

Here’s looking at the most inflammatory foods:

·        Red meat like steak

·        Processed foods like bacon, sausage and luncheon meat

·        Commercially baked goods like snacks, cakes, pies, cookies and brownies

·        Breads and pasta made with maida

·        Deep-fried foods

·        Foods high in added sugar like candy, jelly and syrup

·      Sugar-sweetened beverages like soda, colas, bottled or canned tea, sports drinks

·        Trans fats found in margarine, microwave popcorn, non-dairy coffee creamers

 

Cooking Methods to Reduce Inflammation

·    Baking, steaming or fast stir-frying instead of deep frying or grilling meat, especially red meat

·        Sauces and Salad dressings which are high in sugar and trans fats

 

Read food labels

It is very important. Be Careful of hidden sugars – there are over 50 names for added sugar in commercial foods. Avoid foods that list partially hydrogenated oils as an ingredient

 

Fight Inflammation

·        While no one food reduces inflammation, following a healthy, holistic dietary pattern can help lower your risk of inflammatory diseases.

·   Substitution is the best strategy. Find alternatives to inflammatory foods eg. Replace store-bought white bread with homemade whole wheat or millet bread, rotis or paranthas, salad dressings with homemade olive oil, vinegar and herb dressing.

·        Make one small change at a time. Over time, small changes can turn into lasting habits. 

 

Simple recommendations to reduce inflammation: 

Take B vitamins. They will help reduce homocysteine levels in your blood. Homocysteine can stop your blood vessels from dilating properly. When your blood vessels constrict, it increases your chances of having a stroke or heart attack.

·        Exercise at least five times a week. Even moderate workouts can help lower C-reactive protein – a key indicator of inflammation - by 30 percent.

·        Keep your gums healthy. Diseased gums cause inflammation. So brush and floss your teeth at least twice a day.

·        Reach for foods high in vitamin C: Citrus fruits like oranges, grapefruits and lemons all have high amounts of this inflammation fighter. Red peppers are another good source.

·        Eat your greens: They contain loads of magnesium, a natural inflammation fighter.

 

Anti-inflammatory Foods

·        Omega-3 Fatty acids – a powerful inflammation fighter found in fatty fish, nuts and seeds

·        Vitamin C – a powerful antioxidant that helps to rectify cellular wear and tear that can set off inflammation

·        Polyphenols – protect the body from inflammation found in coffee, tea and dark chocolate

·        Gut healthy foods like pre and probiotics. A healthy population of beneficial bacteria in the intestines can help to keep inflammation at bay