Anti-Inflammatory Diet: The 7 Anti-Inflammatory Foods That May Lower Risk of Heart Disease and Cancer
Chronic Inflammation Increases Risk of Heart Disease, and Most Likely Cancer, But An Anti-Inflammatory Diet Can Help Lower Your Risk.
What is inflammation and how does it work? Inflammation can be short-lived or chronically persistent. Short-lived, or acute inflammation, is in response to an injury or infection from a virus or bacteria. This type of inflammation causes the body to make anti-inflammatory cells, as well as chemicals, that stop the inflammation at the site of injury. Here an anti-inflammatory diet can help with this acute inflammation.
Chronic inflammation is inflammation that does not resolve on its own and persists. For whatever reason, the inflammatory cells and chemicals that are released when the injury occurs do not work against the inflammation.
Chronic inflammation creates an environment that allows DNA damage to occur in healthy cells. If chronic inflammation is not resolved, this damaged DNA can cause healthy cells to become unhealthy, leading to uncontrolled cellular growth that results in cancer development and tumor growth.
Lab tests that check for inflammation in the body include markers such as C-reactive protein (CRP), interleukin-6, and tumor necrosis factor–α receptor 2 (TNFα-R2). All of these lab tests are associated with an increased risk of cardiovascular disease.
The good news is that an anti-inflammatory diet can lower inflammation in the body. Eating an anti-inflammatory diet has been shown to lower the risk of cardiovascular disease [1]. The same inflammatory markers listed above that increase the risk of heart disease may also increase the risk of pre-cancer and cancer cell growth.
Therefore, an anti-inflammatory diet can have a synergistic effect in possibly lowering the risk of both heart disease and cancer.
7 ANTI-INFLAMMATORY FOODS
Here are 7 anti-inflammatory foods you want to start including in your diet that have been shown to lower markers of chronic inflammation:
1. Green leafy vegetables: spinach, lettuces (Romaine, butter), kale, arugala
2. Yellow vegetables: squashes and pumpkins, yellow pepper
3. Whole grains: oatmeal, quinoa
4. Fruit: all kinds
5. Tea: green and green rooibos teas are especially good
6. Coffee: in moderation of course
7. Walnuts: high in omega-3 fatty acids
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FREE RESOURCES
Have more cancer prevention questions? We may have the answers in our free resources. Read or download them now:
1. Download the FREE eBook “HEALTHY FOOD SWAPS” if you’re ready to ditch processed and ultra-processed foods (which are linked to chronic inflammation) with healthier snack options. You’ll also get a list of healthy snacks according to weight and health goals (heart, brain focus, energy)
2. READ about the 10 foods that prevent cancer and our article on 6 Foods for Cancer Prevention
3. Read the article 4 Tips to Improve Breast Cancer Survival along with The Breast Cancer Diet that Increases Survival, then DOWNLOAD the FREE breast cancer survival kit that includes questions to ask your doctor, 8 tips to help lower your risk of a new or recurring breast cancer diagnosis, and 3 days of easy plant-based recipes.
4. Read the article Prevent a Colon Cancer Recurrence and The Optimal Colon Cancer Diet
ABOUT THE CANCER DETOX
Hi! I am Dee Grace Ph.D., scientist, author, and health coach based in Atlanta, Georgia. The Cancer Detox helps cancer patients, survivors, and those wanting to stay ahead of the curve prevent a new or recurring cancer with science-based health coaching.
Is the fear of cancer keeping you up at night? Is what you’re eating putting you at risk for cancer? What if you’re doing everything wrong and don’t even know it? Schedule a complimentary 15-min call with me to get clear on what modern, science-based prevention looks like.
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DISCLAIMER
The information in this article is for educational purposes and is not meant to treat, diagnose, or prescribe medications or herbs. For questions on the information contained in this article, please consult with your healthcare provider. This information is intended for educational purposes only, and you should consult with your healthcare provider and a licensed dietician or certified nutritionist for additional information related to the content of this article.
