How to Reduce Inflammation for Better Heart Health

Inflammation is the body's natural response when attempting to protect itself. It occurs 
acutely, quite to our benefit, when we have an injury, protecting the body from infection. 
In the short-term, it rids the body of harmful intruders and restores us to health. 
However, chronic inflammation puts the body at extreme risk, particularly when 
considering its functioning in the heart and arteries. 

Why Does Inflammation Occur?

When the immune system detects a foreign invader, it triggers the process of 
inflammation to protect itself. When this is limited to the occasional times that the body 
requires it, inflammation can be life-saving. However, when the condition persists or is 
triggered by a non-threatening chemical intruder, it can become dangerous. In fact, 
many of the major diseases that plague humans (particularly heart disease) can be 
attributed to detrimental, chronic inflammation. 

Various over-the-counter anti-inflammatory medications, such as Aleve, Advil, and 
Motrin, can help to reduce the risk of heart attack and disease. However, scientists have 
also found that some of the most powerful tools used to fight inflammation and 
strengthen the heart come not from a doctor or pharmacist, but from the grocery store 
and your own refrigerator. 

Inflammatory Foods to Avoid

Foods that lead to inflammation are typically bad for a person's health in general. While 
some of the inflammation caused by these foods can be attributed to weight gain, there 
are some factors that cannot be attributed simply to calorie intake. The following foods 
are known cause inflammation and, as such, should be limited or avoided: refined 
carbohydrates (such as white grains), fried foods, sugary drinks, red meat, margarine, 
shortening, lard, and processed food. 

Heart-Healthy Foods to Incorporate Into Your Diet

Luckily, there are far more foods that have anti-inflammatory properties. Including an 
appropriate amount of the certain foods significantly lowers a person's risk of developing 
heart disease. Their protective compounds, such as antioxidants, work to reduce the 
risk of inflammation and the chronic disease associated with it. These foods include: 
leafy greens (such as spinach, kale, and collards), tomatoes, olive/avocado/grapeseed 
oils, fat-rich fish (such as sardines, tuna, salmon, and mackerel), nuts, and fruit. 

Blueberries, applies, leafy greens, almonds, and walnuts in particular are high in natural 
antioxidants and polyphenols, making them the ultimate inflammation-fighting foods. For 
those with a sweet tooth, eating chocolate (ones that are at least 70 percent pure 
cocoa, at least) has also been shown to produce anti-inflammatory effects. 

Choosing the right foods can make a big difference in reducing a person's risk of 
chronic illnesses. Being consistent in making good, heart-healthy food choices is an 
important habit to practice in the fight against heart disease.

