Lowering Your Risk of Heart Disease or Diabetes

Apr

20

Lowering Your Risk of Heart Disease or Diabetes

Filed under: health and nutrition; Tagged as: 3 Fatty Acids, Blood Work, C-reactive protein, Dark Chocolate, diabetes, Fish Oil Omega 3, Flavinoids, Fresh Fruits And Vegetables, Fruits And Vegetables, green tea, heart disease, inflammation, Insulin Response, Mediterranean Diet, Omega 3 fatty acids, Red Wine, resveratrol, Risk Of Heart Disease, White Bean Extract

Continuing on the subject of inflammation there is more and more evidence that the risk of heart disease and/or diabetes can be greatly reduced by lowering inflammation.

Are you at high risk for heart disease or diabetes? During your yearly blood work, note the level of CRP (C-reactive Protein). This is a measure of hidden inflammation – it shows if there is inflammation active in your blood vessels, for instance. If the levels of CRP are high (>3.0 mg/L) the risk of a heart attack can double or triple. This is something you need to discuss with your doctor to understand what your individual risk is.

There are, however, several lifestyle changes one can make if you are at high risk and everyone should follow as a matter of staying healthy.

Exercise: 30-60 minutes/day has been shown in studies to significantly reduce inflammation – this should include aerobic as well as strength training.
Weight loss improves insulin response and lowers inflammation.
Eating Healthy – one diet that seems to be an overall diet to follow is the Mediterranean diet. It is primarily fresh fruits and vegetables, olive oil, nuts and fish with basically no processed foods.

Besides these three critical things to do, supplements of fish oil (Omega 3 fatty acids) and Vitamin D can greatly reduce inflammation as well as improve other important functions. There are many other supplements that have been found t o reduce inflammation as well, such as DHEA, chromium, white bean extract, magnesium and flavinoids. Flavinoids are found in green tea, dark chocolate, apples and cinnamon as well as red wine which contains resveratrol.

Start making small changes in your lifestyle now and you will over time make large changes in the quality of life you will experience. Of course, you should discuss with your doctor the changes you are making as you may have special needs.