FORT MYERS, Fla. / CNN — Foods with antioxidants and vitamins like leafy greens, carrots, tomatoes, whole grains, fruits, nuts, fatty fish, and olive oil can support a healthy inflammatory response and minimize cardiovascular risk.
The study, which was posted in the Journal of the American College of Cardiology, followed nearly 166,000 women and 44,000 men for 24 to 30 years.
Researchers found that those who ate higher levels of red and processed meats like bacon and sausage and sugary, processed foods had a 28 percent higher risk of stroke and a 46 percent higher risk of heart disease.
“Foods that are associated with lower inflammation include leafy green vegetables, dark yellow vegetables, fruit, whole grain, tea, coffee and wine,” the lead author of the study, Dr. Jun Li, said.
The study results remained “robust,” Li said, even after controlling for such confounding factors as hypertension, obesity, diabetes and other chronic health conditions, multivitamin use and various medications, aspirin and other anti-inflammatory drugs, along with antihypertensive and lipid lowering medications.
How does food cause inflammation?
The exact biological way food impacts inflammatory pathways isn’t fully understood, but researchers believe sugary, processed foods in the Western diet, along with pollution, cigarette smoke, radiation and medications, may lead to the increased activation of free radicals in the body.
Free radicals are molecules with unpaired electrons that are driven to search for a match. During their search, they rob other cells of their electrons, causing cellular damage which can contribute to disease.
Eating a lot of unhealthy, “ultraprocessed” foods may even shorten your life — just a 10% increase in such foods was significantly associated with a 14% higher risk of death from all causes, studies have shown.
The good news is that research has suggested that anti-inflammatory elements such as vitamins, carotenoids and flavonoids in foods like fruits and vegetables may neutralize free radicals and reduce the stress on the body.
You should eat more leafy greens, tomatoes, fruits, nuts, fatty fish and olive oil and cut back on foods such as:
- Ice cream, cookies, pastries, cereal bars and cakes
- Premade pies, pasta and pizza dishes
- Poultry and fish nuggets and sticks
- Red and processed meats such as bacon, sausages and hot dogs
- Sugary sodas and fruit-flavored drinks
- “Health” and “slimming” products such as powdered or “fortified” meal and dish substitutes, powdered and packaged instant soups, noodles and desserts
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