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LMU – 181 The Power of Anti-Inflammatory Diets: Shielding Your Heart and Brain


LMU – 181 The Power of Anti-Inflammatory Diets: Shielding Your Heart and Brain

Source: Journal of the American College of Cardiology (Nov. 2020)

Lifestyle Medicine Update (November 14, 2020)


In the quest for a healthier, longer life, scientific research continues to reveal the profound impact of our dietary choices on our well-being. A groundbreaking study, published in the prestigious Journal of the American College of Cardiology in November 2020, unveiled startling insights into the link between what we eat and our heart health. This comprehensive investigation, tracking the lives of 210,000 individuals over an astounding 32 years, uncovered a remarkable finding: those who embraced an anti-inflammatory diet enjoyed a staggering 46% lower risk of developing heart disease and a significant 28% lower risk of experiencing a stroke.

The Silent Threat: Chronic Inflammation and Cardiovascular Disease

Chronic inflammation, a silent assassin lurking within our bodies, plays a pivotal role in the development of two of the leading causes of mortality worldwide—heart disease and stroke. It is an intricate web of inflammatory biomarkers, such as interleukins, chemokines, and adhesion molecules, that can pave the way for the early and late stages of atherosclerosis, the narrowing of arteries due to plaque buildup.

Connecting the Dots: Diet, Inflammation, and Health Outcomes

This landmark study embarked on a journey to connect the dots between dietary habits, inflammatory markers, and cardiovascular health. More than 200,000 participants were scrutinized, their diets dissected, and their health journeys meticulously tracked, including heart attacks, angina, and strokes. The results were unequivocal: those who regularly indulged in inflammation-promoting foods exhibited elevated inflammatory markers in their bloodstream and faced a significantly higher risk of heart disease and stroke.

Foods That Fan the Flames: Inflammation Promoters

Diving into the details, the study uncovered the culprits behind inflammation within our bodies. These dietary villains included:

  1. Red Meat: From succulent steaks to all-beef products, excessive red meat consumption emerged as a potent inflammation promoter.
  2. Processed Meats: The allure of processed meats like sausages and bacon can be irresistible, but they come at a cost to your heart health.
  3. Organ Meats: Liver and other organ meats, while rich in nutrients, can fan the flames of inflammation.
  4. Refined Sugars and Grains: White bread and sugary breakfast cereals, among others, were found to be contributors to inflammation.
  5. Fried Foods: The golden, crispy delight of fried foods can lead to golden opportunities for inflammation.
  6. Sugary Soft Drinks: These sugary delights can not only wreak havoc on your waistline but also stoke the fires of inflammation.

Nature’s Defenders: Foods That Tame Inflammation

On the flip side, the study shed light on foods that act as staunch defenders against inflammation, thanks to their high levels of antioxidants and fiber:

  1. Green Leafy Vegetables: Kale, spinach, cabbage, and arugula emerged as nutritional powerhouses in the fight against inflammation.
  2. Yellow Vegetables: Pumpkin, yellow peppers, beans, and carrots bring a splash of color to your plate and an arsenal against inflammation.
  3. Whole Grains: Incorporating whole grains into your diet can be a game-changer for inflammation control.
  4. Beverages with Benefits: Coffee, tea, and even wine, when consumed in moderation, can help curb inflammation.

The Walnut Wonder: Nut Consumption and Inflammation Reduction

While the benefits of nut consumption in reducing heart disease risk and lowering cholesterol have been well-documented, the connection to inflammation was previously underexplored. In another compelling facet of this study, researchers sought to understand how walnuts might influence inflammatory biomarkers.

A cohort of 634 participants was divided into two groups: one followed a diet without walnuts, while the other incorporated 30-60 grams of walnuts into their daily routine. After a two-year follow-up, the results spoke volumes. Those who had integrated walnuts into their diet displayed significantly reduced levels of inflammation in six out of ten inflammatory biomarkers tested.

Words of Wisdom from the Experts

Dr. Ramon Estruch, MD, Ph.D., a senior consultant in the department of internal medicine at Hospital Clinic in Barcelona, Spain, eloquently encapsulated the essence of these findings, stating, “When choosing foods in our diet, we should indeed beware of their pro-inflammatory and anti-inflammatory potential.” This sage advice underscores the importance of our daily food choices in shaping our health destinies.

Beyond the Usual Suspects: Inflammation as an Independent Risk Factor

While high blood pressure, elevated cholesterol levels, and smoking have long been recognized as cardinal risk factors for cardiovascular disease, studies like this one illuminate the role of inflammation within the blood vessel wall and the stickiness of blood as equally important contributors. Pro-inflammatory foods have now emerged as independent risk factors for heart disease and stroke. In contrast, the regular consumption of anti-inflammatory foods has shown the potential to reduce inflammatory markers in the bloodstream, offering a promising avenue for mitigating the risk of these life-threatening cardiovascular diseases.

Conclusion: The Power of Choice

In a world where health-conscious choices are often overshadowed by the allure of indulgence, this monumental study serves as a beacon of hope. It unequivocally demonstrates the profound impact of our dietary choices on our cardiovascular health. By embracing an anti-inflammatory diet rich in fruits, vegetables, whole grains, and the occasional cup of tea or glass of wine, we hold the power to shield our hearts and brains from the devastating consequences of chronic inflammation.

So, as we stand at the crossroads of culinary temptation, let us remember the wisdom gleaned from this study—a simple choice can make all the difference between a life marked by vitality and one marred by disease.


Jun Li, Dong Hoon Lee, Jie Hu, Fred K. Tabung, Yanping Li, Shilpa N. Bhupathiraju, Eric B. Rimm, Kathryn M. Rexrode, JoAnn E. Manson, Walter C. Willett, Edward L. Giovannucci, Frank B. Hu. Dietary Inflammatory Potential and Risk of Cardiovascular Disease Among Men and Women in the U.S. Journal of the American College of Cardiology, 2020; 76 (19): 2181 


Eat Smart, Live Well, Look Great,

Dr. Meschino

Dr. James Meschino


Dr. James Meschino, DC, MS, ROHP, is an educator, author, and researcher having lectured to thousands of healthcare professionals across North America. He holds a Master’s Degree in Science with specialties in human nutrition and biology and is recognized as an expert in the field of nutrition, anti-aging, fitness, and wellness as well as the author of numerous books.

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