Although inflammation is a main cause of heart disease, Olivia Collins, a professional nutritionist and heart health advocate, thinks that the correct meals may change things. She says, “an anti-inflammatory diet can help lower your risk of heart disease and improve general health.”
What Is Inflammation?
Although the body’s normal reaction to injury or illness is inflammation, persistent inflammation can compromise blood vessels and raise the heart disease risk. “The foods we eat greatly influence either fueling or fighting inflammation,” Collins adds.
Top Anti-Inflammatory Foods
Collins’s best suggestions are for fatty seafood like sardines, mackerel, and salmon. She points out that they are high in omega-3 fatty acids, which have strong anti-inflammatory action. ” Try to have fish at least twice a week.”
Essential are also leafy vegetables like kale and spinach. Collins notes that they are loaded with vitamins and antioxidants used to fight inflammation. Add them as a side dish or to salads, smoothies, or sauté.
The Power of Berries
Another mainstay of Collins’ anti-inflammatory diet are berries like blackberries, strawberries, and blueberries. She says they are rich in antioxidants known as anthocyanins, which lower inflammation and guard the heart.
Healthy Fats and Spices
Collins also stresses the value of avocados and olive oil, two good fats. “They are high in monounsaturated fats, which have anti-inflammatory action,” she notes. “Cook with them or dress salads with them.”
On her list are also spices like turmeric and ginger. “Turmeric contains curcumin, a chemical having strong anti-inflammatory properties,” Collins says. Put it in stews, soups, even smoothies.
Many times, her customers report changes in their general well-being and vitality. Collins says people feel better, their cholesterol levels drop, and they have more vitality. “It’s fantastic what the correct foods can do.”
Collins’s last advice: “Start small,” she counsels. “Make one or two anti-inflammatory meals a week part of your diet. These modifications taken over time could add up to a stronger, healthier heart.
