How do I reduce my CRP levels?
CRP is a marker of both inflammation and CHD risk. Normal range is considered 0.7 to 1.1mg/L. A high CRP in healthy individuals can indicate not only inflammation but also insulin resistance. An increase in inflammation can increase the oxidative damage to the heart.
- Increase dietary omega-3 fat from fish, omega-3 enriched eggs, flax, walnuts and pumpkin seeds.
- Decrease your intake of animal products. These contain high levels of arachidonic acid, which promote inflammation.
- Use anti-inflammatory herbs and spices such as, ginger, rosemary, garlic and turmeric.
How do I lower my homocysteine levels?
High levels of this amino acid are inflammatory and may indicate a deficiency of folic acid. Increase your intake of folic acid, vitamin B6 and vitamin B12 to lower levels. These vitamins are found in chunk light tuna, garlic, cauliflower, mustard greens, banana, lentils and broccoli.
Follow a Healthy Lifestyle
Not surprisingly, a regular routine of physical activity and stress reduction through relaxation, meditation or a similar practice are very important strategies for modifying the risk factors of inactivity and uncontrolled stress. Although not related to diet, their importance cannot be overstated.
The American Heart Association is now recommending two to three meals per week of fatty fish, especially, salmon, tilapia, sole, flounder, haddock and halibut. Other food sources that should be included are organic canola, olive and soybean oils, and seeds such as, walnut, almond and flaxseed. Fish is high in eicosapentaenoic (EPA) acid and docosahexaenoic (DHA) acid, which are known for their repression of the inflammatory response.
What we now know is that a plant-based diet which is high in fiber and antioxidants, low in saturated and trans fats, and low in glycemic index, is a strong indicator of preventing and treating cardiovascular disease.