In the news: Fight Inflammation, Support the Heart with Plant Foods

The start of a new year is a good time to make or renew a commitment to eating a more plant-based diet. That means choosing primarily foods derived from fruits, vegetables, whole grains, legumes, nuts and seeds, while limiting animal foods like meat, poultry, eggs,and dairy. And keeping sweets to a minimum.

This issue of Staying Healthy covers several reasons why consuming mostly plant-derived foods is a healthful dietary strategy: it provides nutrients to help dampen inflammation, and offers a heart-healthier protein intake.

Inflammation-Fighting Foods

While the body’s short term inflammatory response is normal and necessary to heal from illness or injury, evidence suggests that chronic inflammation contributes to health problems such cardiovascular disease, cancer, arthritis and type 2 diabetes.

While not exhaustive, the list of foods(1) below may help quell chronic inflammation. Eating a variety of these foods is key, since the nutrients they contain may help control inflammation in different ways.

Legumes-- like beans, lentils, tofu and chickpeas contain antioxidants, fiber for supporting the gut microbiome, and nutrients (folate and magnesium) – all of which can help lower inflammation.

Veggies particularly the green leafy type-- provide antioxidants as well as fibers which nourish the gut microbiome. A healthy gut microbiome signals the immune system to tamp down inflammation. A certain flavononid (apigenin) with anti-inflammatory properties is rich in parsley, celery and carrots.

Fruit-- Oxidation can lead to inflammation, so cell-protecting antioxidants like vitamin C in citrus are protective. Cherries and berries, especially blueberries, are chocked full of inflammation-taming flavonoids. Many fruits provide plentiful fiber as well.

Certain Spices-- Turmeric (with it’s bioactive compound curcumin) has been shown to reduce inflammation in animals, and studies suggest that garlic, cardamon and ginger may have anti-inflammatory action too.

Fermented Foods-- emerging studies suggest that fermented foods such as kimchi, sauerkraut and yogurt may play a role in moderating inflammation through supporting a healthy gut microbiome.

Omega-3 Fatty Acids-- Fatty fish like salmon, tuna and sardines provide omega-3 fatty acids EPA & DHA which can promote the formation of molecules (resolvins and protectins) that appear to lower levels of inflammation. Eggs, seeds and nuts are also a source of omega-3s.

Coffee Tea and Dark Chocolate-- Coffee is abundant in antioxidants and regular, moderate coffee intake has been linked to lower levels of inflammatory markers. Dark chocolate (lower in sugar than milk or white chocolate) contains antioxidant flavonoids (epicatechin and epicatechin gallate) that hinder production of inflammatory cytokines and protects cells from damage. Tea also contains these flavonoids plus others.

More Plant Protein for Heart Health

Plumbing 30 years of data on diet and heart health from over 200,000 participants in 3 large studies, Harvard researchers report(2) that eating a diet with a higher ratio of plant-based protein to animal protein was linked to a lower risk of cardiovascular disease(CVD) and coronary heart disease (CHD).

Americans, on average, eat a 1:3 plant to animal protein ratio (one part plant protein, three parts animal protein). The study found that an estimated ratio of at least 1:2 is more effective in preventing CVD.

For preventing CHD, an estimated ratio of at least 1:1.3 or higher is needed. No link between plant to animal protein ratio was found for stroke.

Importantly, the authors noted that replacing red and processed meat with several plant protein sources (e.g nuts) showed the greatest cardiovascular benefit.

References

1. Pretzel J. The foods that fight inflammation. NY Times. Sept 18, 2024.
2. Glen A, et al. Dietary plant-to-animal protein ratio and risk of cardiovascular disease in three prospective cohorts. Am J Clin Nutr. Epub December 2, 2024.