February is American Heart Month, and in past issues we’ve approached heart health by detailing healthy habits and signs to watch for in both men and women. Now let’s look specifically at inflammation’s role in our health: what inflammation is, types of inflammation, what foods are inflammatory, and how these can impact heart health.

What exactly is inflammation and what are the types?

Not all inflammation is bad. Most of us have experienced what’s known as “acute” inflammation, which is a natural response to an infection or illness. This immune response generally resolves after a few days.

More problematic is systemic inflammation that affects the entire body. If lasting over years or even months, this inflammation is considered chronic and occurs even though there is no threat to your immune system.

What are inflammatory foods?

Sugar is a major inflammation culprit, but it’s not the only one. Foods high in trans-fat as well as processed foods are also in the “pro-inflammatory” category. According to John Hopkins Medicine, some common inflammatory foods include:

• Sugar-sweetened items. These include beverages such as sodas, sweetened teas, and popular “sports” beverages, as well as jellies, syrups, pies, cookies, and other baked goods.
• Red meat and processed meats like bacon, sandwich meats, and sausage.
• Margarine, non-dairy coffee creamers, refrigerated biscuits, and microwave popcorn are examples of foods laden with trans fats.
• Deep-fried items like fries, donuts, and fried chicken.
• Breads and pastas containing white flour.

Other processed foods can also be high in sugar, such as jarred pasta and barbecue sauces and ketchup.

Inflammation and your health

Chronic inflammation increases our risk of cardiovascular disease. Specifically, plaque begins to form and build up in our arteries when LDL, or low-density lipoprotein particles, become lodged in artery walls. This is why LDL is often referred to as the “bad cholesterol.” Some high-density lipoprotein particles – or HDL particles – can help remove cholesterol from these plaques.

But it’s not just our heart that is negatively affected by inflammation. Inflammation can attack our joints and lead to joint pain, muscle loss and stiffness, or even arthritis. You can learn more about joint pain in March’s 2nd.MD webinar.

Processed foods are common in households because they offer convenience. While eliminating all processed foods can be difficult for many, conscientiously replacing some of those foods with healthy alternatives is a good start to developing a healthier lifestyle. Look to eat more fresh vegetables and fruits, beans and whole grains, and foods high in healthy, unsaturated fats such as nuts, olive oil, seafood and avocados.

Soon you’re apt to find that convenience is no substitute for feeling and moving better and enjoying a healthier you!