When your body suffers from an injury, like the first stage of atherosclerosis, its initial response is inflammation. Further responses include the production of c-reactive protein and sending white blood cells to the affected area. In most cases, the first stage of atherosclerosis is fixed by your immune system. However, if atherosclerosis does progress, a build-up of calcified plaque can lead to a heart attack, stroke or pulmonary embolism.
C-Reactive Protein
C-reactive protein is used as a marker of your risk for developing cardiovascular disease because it is produced when there is inflammation. Analysis of your c-reactive protein is done with a simple blood test. When your c-reactive protein is less than 1 mg/dL you are considered at low risk for cardiovascular disease. A c-reactive protein of 1.0 to 3.0 mg/dL puts you at an average risk. If your c-reactive protein is greater than 3.0 mg/dL you may be at high risk for developing cardiovascular disease.
Mediteranean Diet
Eating a Mediterranean diet can help reduce cardiac inflammation. A Mediterranean diet emphasizes unsaturated fats, fruit, vegetables and whole grains. Foods are put into four categories: meats and sweets, poultry and dairy, fish and plant-sourced foods. This diet bases most of your meals on plant-sourced foods including, fruits, vegetables, unsaturated fats and complex carbohydrates. Fish and seafood should be eaten about two times per week. Eat poultry and dairy moderately and meats and sweets only sparingly.
Benefits
According to a study published in the "Journal of the American Medical Association" in 2004 by Katherine Esposito, M.D. and colleagues, the Mediterranean diet can increase the health of your cardiovascular system. Participants of the study were taught how to eat follow a Mediterranean diet. After two years on the diet, there was a substantial decrease in markers of cardiovascular disease, including c-reactive protein.
Getting Started
Changing your diet may seem intimidating, but there are a few simple steps you can take to get started. You can begin by replacing saturated fats with healthier unsaturated fats, like olive oil. Replace unhealthy snacks with healthier ones, like nuts or fruit. Eat more whole grain versions of your favorite carbohydrates, like whole grain breads or pastas. Taking just a few simple steps can lead to a diet that will reduce cardiac inflammation.
References
- American Heart Association: Inflammation, Heart Disease and Stroke
- "Exercise Testing and Prescription"; David C. Nieman; 2007
- Mayo Clinic: Mediterranean Diet
- The Journal of the American Medical Association: Effect of a Mediterranean Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome
