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Nutrition By Shana Hopkins, MS, CN, WAC Nutritionist Eat your way to heart health W Dietary improvements can stop inflammation—and taste great is important, we often overlook two other determining influences: inflammation and nutrition. During the past several years, growing research has hen you think of reducing your risk for heart disease, do you immediately think of lowering your cholesterol level? Although monitoring cholesterol Shana Hopkins is a certified nutritionist and holds a Master of Science. She can be reached at 206.839.4782 or shopkins@wac.net. shown that inflammation plays a significant role in heart disease. In general, our bodies use inflammation to fight off infections and repair tissue. It's a necessary process that allows for a well-tuned immune system, allowing the body to heal after injury. One theory of the human inflammation response is that it developed and strengthened as our species evolved. After all, human survival during the hunter-gatherer era meant fighting infections and healing from injuries. In modern times, however, extra inflammation may be too much of a good thing. For example, inflammation inside blood vessels causes the body to lay down cholesterol plaque to help heal inflamed tissue. This can lead to blocked arteries and heart disease. the following three-step dietary process: 1. Remove inflammation-promoting foods 2. Add or increase your intake of anti-inflammatory foods 3. Eat more fruit and vegetables Here's a closer look at all three steps. Inflammation can, however, be tamed through ELIMINATE THE BAD In order to remove inflammation-promoting foods from your diet, you must know what they are. One of the easiest places to start is with vegetable oils high in omega-6 fats. These oils build up in the cells of the body and convert into inflammatory chemicals. Oils high in omega-6 fats include corn, safflower, sunflower, grape seed and soybean oil. Each of these oils joined the human diet relatively recently. Corn and soybean oil represent some of the cheapest oils on the market, and food manufacturers often use them in an effort to keep down their costs. That alone should tell us something. As for soybean oil, it's more excellent source of EPA and DHA. Fish oil supplements are an 28 | Washington Athletic Club Magazine | MAY / JUNE 2012 pervasive than many of us think. Take a look at every item of packaged food you buy—even the so-called "healthy" ones—and read the ingredient label. Nine times out of 10 you'll find soybean oil on the list. Although eating whole soybeans, sunflower seeds and corn is OK in moderation, consuming excess amounts of the pure oil from these plants is not. Hydrogenated and partially hydrogenated oils, better known as trans fats, are also highly pro-inflammatory. Food manufacturers chemically change these oils. For this reason and others, you won't find these fats in natural foods. Again, read your ingredient labels. If you see the word hydrogenated, choose a different product. You should also avoid fried foods, which contain damaged fats that wreak havoc on our bodies, and limit red meat to once or twice a week. Choosing grass-fed beef, which contains dramatically less fat than grain-fed animals, also helps. Grass-fed beef also contains omega-3 fats, which discourage inflammation. ADD THE GOOD As many of us already realize, foods high in omega-3 fats fight inflammation. Fatty fish such as salmon, herring, sardines and mackerel top the list. Try to consume these fish three times per week. Even if you do, you should also take a daily high-quality fish oil supplement. Make sure it provides at least 1,000 milligrams of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) combined. As with food, not all supplements are created equal. The Wellness Center carries several high-quality fish oil products tested to be free of rancidity, heavy metals, PCBs and other chemicals. Another way to increase your intake of anti-inflammatory food is to spice it up. Herbs and spices carry an abundance of natural chemicals that reduce inflammation. Turmeric is a superstar in this regard. If you don't cook with this spice everyday, don't worry. It's also available in supplemental form at the Wellness Center. Add red onions to your menu to aid in reducing inflammation.