04 Apr Inflammation and Heart Disease Connection
Chronic low-grade inflammation is intimately involved in all stages of atherosclerosis and cholesterol-clogged arteries. Inflammation sets the stage for heart attacks, most strokes, peripheral artery disease, and vascular dementia, a common cause of memory loss.
Inflammation isn’t a normal bodily function, and it doesn’t happen on its own. It is the body’s response to a host of modern irritations like smoking, lack of exercise, high-calorie meals, and highly processed foods.
What’s irritating you? It’s probably more than your co-worker or your boss!
Let’s look at some factors:
What you eat fuels or cools inflammation, driving heart disease, diabetes, and other chronic conditions1.
The best way to reduce inflammation and prevent these health problems is making lifestyle changes, avoiding or at least reducing these “pro-inflammatory” foods:
- Fruit juices
- Wheat and other grains
- Grain-fed meats – any meat not labeled “grass fed”
- Processed foods, especially with hydrogenated or “trans” fats,
- Vegetable oils, except coconut, grapeseed or pure pressed olive oil from reputable sources
Choose grass-fed or wild meats, eggs and milk (also grass-fed, causing the foods to have more Omega 3 oils), minimal white sugar and flour, lots of vegetables (preferably lightly steamed, not canned or in soup or juice form), as well as some fresh fruit. Animals from Confined Animal Feeding Operations (CAFO) are raised on a high inflammation diet of grains, hormones and antibiotics, and you get that inflammation passed on when you consume them!
An “anti-inflammatory diet” makes a huge difference some people’s health; others need more help. Regardless, this diet will help your body reduce inflammation and prevent chronic disease.
CURRIED POTATOES WITH POACHED EGGS2
2 large russet potatoes
1 inch fresh ginger
2 cloves garlic
1 Tbsp olive oil
2 Tbsp curry powder
1 15oz. can tomato sauce
½ bunch cilantro
Wash and cut potatoes into ¾-inch cubes, place in a large pot and cover with water. Cover the pot with a lid and bring it up to a boil over high heat. Boil the potatoes for 5-6 minutes, until they’re tender when pierced with a fork, ND drain.
Sauce: Peel ginger; use small holed cheese grater to grate about one inch of ginger. Mince the garlic.
Add ginger, garlic, and olive oil to large, deep skillet. Sauté ginger and garlic over medium low heat for 1-2 minutes, until soft and fragrant. Add curry powder to skillet and sauté for 1 minute more to toast spices.
Add tomato sauce to skillet and stir. Increase heat to medium and heat through. Add salt, if needed. Add drained potatoes to skillet and stir to coat in sauce. Add 1-2 tablespoons of water if the mixture seems dry.
Create four small wells in potato mixture; crack an egg into each. Place lid on skillet and bring to a simmer. Simmer for 6-10 minutes until cooked through (less time if runny yolks are desired). Top with cilantro.
TAGS: inflammation, heart disease, anti-inflammatory diet