Silent inflammation is a major
cause and concern for heart disease and other diseases such as diabetes,
obesity, stroke, high blood pressure, Alzheimer’s, cancer and numerous
others. Silent inflammation is caused in
part by a poor diet which drives an imbalance between bad or pro-inflammatory
hormones and good hormones that fight inflammation.
Many research studies are
consistently pointing to diet as key factor in inflammation and associated
illness. While a poor diet will ignite
and accelerate the many health issues discussed in this series, the correct
diet can be a healing and preventative agent for the body as well.
Dr. Kota Reddy, a noted
Cardiologist in Houston states that his base plan for treating heart disease
(among others) is though diet. His
philosophy is to eliminate or severely reduce your intake of bad fat (saturated
animal fat and Omega 6 fats found in vegetable oils), sugars, starch, salt and
caffeine.
Dr. Barry Sears has a similar
strategy for fighting disease through diet. Dr. Sears’s strategy is to keep the
body inflammation free or at minimal levels through a combination of a “balance
diet” using good fats (Omega 3 fats, extra virgin Olive and Canola oils), lean
proteins and complex carbs mainly from plan sources. Dr. Sears also recommends a minimum of four
grams of high grade fish oil (Nordic Naturals, Zone OmegaRx or prescription)
daily.
One of the things I like best
about Dr. Sears anti-inflammation approach through diet is that no foods are
off limits. While arguably some foods are far better than others, he uses a
“block” system for carbs, fats and proteins that allows you to build a balanced
meal that will fight or keep inflammation at bay. You can learn more about Dr. Sears’s research
on inflammation at drsears.com.
While diet is important, here
are some other strategies to remain heart healthy.
·
Visit your doctor and
get a complete physical and blood work up.
This will serve as your base against which you can measure your
progress. Follow your doctor’s instructions and stay on your medications.
·
Eat a healthy diet that
is low in salt; low in total fat, saturated fat, and cholesterol; and rich in
fresh fruits and vegetables. One of the
best things you can do is reduce refined sugars, grains and starches. These
drive insulin surges and turn sugar to fat.
Be wary of protein powders, bars and other foods such as Carnation
Instant Breakfast that are labeled “healthy” as many of these are loaded with
simple sugars and will spike your blood sugar that results in increased fat
storage.
·
Take a brisk 10-minute
walk, 3 times a day, 5 days a week. Keep
expanding your duration and number of exercise sessions as you get in better
shape.
·
Exercise and diet will
lower your blood pressure and cholesterol and will reduce your risk of dying of
heart disease
·
Don’t smoke. If you
smoke, quit as soon as possible. Visit www.cdc.gov/tobacco and www.smokefree.gov for tips on quitting.
HERE’S TO BEING FIT FOR LIFE! Chris is a Certified Personal Trainer, USA
Triathlon Level 1 Coach, Group Exercise Instructor, exercise and endurance
enthusiast. He competes yearly in
numerous running races, marathons, ultra marathons, triathlons and other
endurance events. He is a member of the
2015 QT2 Systems Advanced Team.