Diets that Reduce Inflammation and Lower Heart Disease and Stroke Risk

Persistent inflammation is recognized as a significant contributor to the onset of heart disease and stroke.

Research published in the Journal of the American College of Cardiology indicates that diets high in red and processed meats, refined grains, and sugary beverages are associated with heightened inflammation, thereby elevating the risk of cardiovascular issues. The study, encompassing 210,000 participants over 32 years starting from 1986, found that individuals consuming proinflammatory diets faced a 46% increased risk of heart disease and a 28% increased risk of stroke compared to those adhering to anti-inflammatory diets.

Dr. Jun Li, the lead author and a research scientist at Harvard T.H. Chan School of Public Health, highlights the novelty of this study, linking a dietary inflammatory index to long-term cardiovascular risk.

Prior research underscores the impact of diet on inflammation, with patterns like the Mediterranean diet, rich in olive oil, nuts, whole grains, fruits, vegetables, and seafood while low on dairy and red/processed meat, showing lower inflammatory biomarkers and reduced heart disease risk.

To mitigate inflammation, experts recommend incorporating foods rich in antioxidants and fiber such as green leafy vegetables (kale, spinach, cabbage, arugula), yellow vegetables (pumpkin, yellow peppers, beans, carrots), whole grains, coffee, tea, and wine. Conversely, they advise limiting intake of refined sugars and grains, fried foods, sodas, and reducing consumption of processed, red, and organ meats, which contribute significantly to the proinflammatory dietary index.

In another study led by Dr. Montserrat Cofán from the August Pi i Sunyer Biomedical Research Institute in Barcelona, Spain, long-term consumption of walnuts demonstrated notable benefits in reducing heart disease risk and overall cholesterol levels. In a group of 634 participants assigned either a walnut-free diet or one incorporating walnuts (about 30-60 grams daily), those consuming walnuts experienced significantly reduced inflammation levels in six out of ten inflammatory biomarkers tested after a follow-up period of two years.