How to Reduce Your Heart Attack Risk By Rona Cherry l Health Tips l Protect Your Heart l Bad Fats l LDL l Mediterranean Diet

How to Reduce Your Heart Attack Risk

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When most people think about the possibility of having heart attack, they worry about their cholesterol level, especially the “bad” LDL kind. But did you know there might be an even more important forecaster of heart attacks than cholesterol? That risk factor is C-reactive protein, or CRP, a protein in the blood that increases in response to inflammation in your body. The higher your level of CRP, the more you are at risk for heart disease, atherosclerosis, and stroke—even if your cholesterol level is normal.

“One of the most important blood tests you should ask your doctor about is the CRP,” says Mitchell Gaynor, M.D., president of Gaynor Wellness and clinical assistant professor of medicine at Weill-Cornell Medical College. Luckily, there are several lifestyle steps you can take to reduce inflammation and lower your cardiac risk. Here are a few:

Stick to a Mediterranean Diet

A Mediterranean diet—rich in greens, whole grains, oily fish such as salmon or sardines, extra-virgin olive oil, seeds, nuts, berries, vegetables, even red wine—has many heart-healthy benefits including reducing inflammation. “A diet high in sugar and refined carbohydrates and bereft of the beneficial polyphenols found in colorful fruits, vegetables and spices is pro-inflammatory,” says Ronald Hoffman, M.D., founder and medical director of the Hoffman Center. Minimize refined oils like cottonseed, safflower, corn oil, skip hydrogenated “trans fats” and dramatically reduce intake of fried foods. A 2004 study published in the Journal of the American College of College of Cardiology found that adhering to a Mediterranean diet lowered CRP levels by about 20 percent.

Exercise

You may not love to exercise, but it’s been shown to lower CRP levels. Try to get at least two to three hours of moderate intense exercise— steady breathing, but not breathless—each week. “A good walking pace is ideal,” says Dr. Gaynor in his book “The Gene Therapy Plan” (Viking, 2015). “Keep each session going for at least 20 to 30 minutes to get the full benefit.” A Johns Hopkins study showed that as fitness levels decline, CRP levels increase. The researchers weren't sure if poor fitness leads to an increase in CRP or vice versa, but exercise is an important part of maintaining heart health no matter what. Plus it helps you lose weight. Heavier individuals usually have higher CRP levels, as abdominal (belly fat) churns out inflammatory substances called cytokines.

Spice Up Your Meals

Far from simply being flavor enhancers, certain spices like ginger and turmeric have strong anti-inflammatory properties. Fresh ginger works well steeped in boiling water as a tea, grated into vegetable juice, in baked goods or in stir-fries. (Check with your doctor before consuming large amounts of ginger, though, because it can cause heartburn and gas and may interact with some medications.) Turmeric, responsible for the yellow color in Indian curry and American mustard, contains inflammation-fighting compounds. Turmeric can be used in soups, to dress up a curried chicken salad, or on steamed cauliflower, green beans or other vegetables. It also works well as a tea.

Fill Up With Fiber

According to a study published in The Journal of Nutrition, individuals who consumed higher amounts of dietary fiber had lower CRP levels. Possible reasons include dietary fiber’s impact on insulin and its ability to lower cholesterol and blood pressure, wrote study author Umed Ajani, M.D. Whatever the reason, “these findings support the dietary recommendations of a diet rich in fruits, vegetables, and grains, all good sources of dietary fiber,” Dr. Ajani wrote. Women should eat 21 to 25 grams of fiber a day, while men should aim for 30 to 38 grams a day. Some fiber-rich foods are: lentils (15.6 grams of fiber per cup), black beans (15 grams per cup), cooked whole wheat spaghetti (6.3 grams, per cup), cooked green peas (8.8 grams per cup), a medium-sized apple with skin (4.4 grams), almonds (3.5 grams per ounce, or 23 nuts).

Reduce Stress

It’s never easy, but try your best not to dwell on stressful things—it could raise inflammation in your body. A small Ohio University study of 34 healthy women found that their CRP levels rose for an hour or more after they were asked to think about a stressful or negative event. It’s important to note that the study focused on “thinking” or recollecting stressful events, not undergoing active, live stress. In a different study conducted at Duke University Medical Center, researchers found that individuals prone to mild or moderate depression, anger or hostility tended to have higher CRP levels. By scheduling some relaxation time once or twice each day you can lessen the risk of heart problems. Some techniques: meditation, deep breathing, prayer, writing in your journal, getting a dog or cat, or sipping a cup of herbal tea as you listen to some soothing music.