Kara Burkhart, ND
Cardiovascular disease is still the number one killer in the United States. Classic risk factors for cardiovascular disease are obesity, diabetes, smoking, high cholesterol, and lack of exercise. Getting these under control is important but not the end of the story. Researchers working on the science behind cardiovascular disease are recognizing oxidative stress and inflammation as the root cause of atherosclerosis and vascular aging. Scientific advances in understanding the underlying causes of damage to the blood vessels and the heart are giving credence to basic dietary recommendations such as eat more vegetables. Focusing on curbing inflammation and boosting antioxidants in one’s diet can be truly protective.
Free Radicals and Inflammation
Hardening of the arteries, or atherosclerosis, occurs when fat and other deposits get lodged in blood vessel walls. Inflammation drives the process of atherosclerosis by setting into motion a slew of pro-inflammatory molecules. The molecules that contribute to inflammation are free radicals and other immune system messenger chemicals. Over time, the inflammation process causes plaque build-up along the vessel walls, which compromises blood flow or dislodges, blocking blood flow downstream. Inflammation turns out to be the root cause of many illnesses including some common cancers; degenerative diseases associated with aging, like arthritis; autoimmune diseases, including lupus and rheumatoid arthritis; cardiovascular disease; Alzheimer’s, and Parkinson’s disease. The good news is that one can modulate inflammation in the body by selecting a more plant rich diet that is high in antioxidants.
Trans Fats and Inflammation
With more than 20 million prescriptions for statin drugs issued per year to prevent heart disease and stroke, one could think atherosclerosis is caused by a Lipitor deficiency! Just a few years ago, saturated fat and cholesterol were viewed as the basis of heart disease and atherosclerosis, and the market became inundated with fat-free and low-cholesterol products. Unfortunately, the food industry added trans fats (trans fatty acids) to those products to enhance flavor and extend shelf life. As we now know, the trans fats proved to be much worse than saturated fat in contributing to inflammation and atherosclerosis.
Preventing cardiovascular disease is about decreasing inflammation in the blood vessels and not about simply eliminating saturated fats from our diets. We are still reeling from this concept in our culture. For instance, we look at eggs with suspicion and it seems impossible that consuming more than a few eggs a week does not increase cardiovascular risk, but that is exactly what the research now indicates. Most of the cholesterol floating around in the bloodstream is not even from dietary sources, but rather made in the liver. Statin drugs like Lipitor lower cholesterol by blocking the action of the liver enzyme responsible for producing cholesterol. The millions of Americans who take statin medications do not do so without risk. Statin drugs are associated with muscle damage, memory loss, rare liver damage, and a small increased risk of diabetes.
Reducing Your Risk
A combination of genetics, dietary and lifestyle choices, like whether you exercise and which foods you choose, are determinate factors of blood vessel inflammation. Making the right dietary choices gets complicated. For instance, we had thought that egg whites were the answer to high cholesterol eggs since the saturated fat is found in the yolk. Well, this wasn’t exactly true. You lose a lot of nutritional value if you leave the yolk behind. Egg yolks are great sources of fat soluble vitamins A, D, E, and K, lutein (associated with eye health), and choline. Choice of preparation is very important. If you break the yolk open and directly heat and oxidize the saturated fats, it becomes harmful. Omelets and eggs over hard are worse than a boiled egg. Keeping the yolk intact protects it from turning the fats into pro-inflammatory molecules.
Antioxidant powerhouses, like green tea and vitamin C, capture free radicals and soothe inflammation in the vessel lining. Aging arteries take on a stiffness and plaque that puts stress on the cardiovascular system. The process begins with oxidative stress and inflammation in the layer of cells that line our blood vessels. If one can provide a stream of blood that is filled with antioxidant and anti-inflammatory substances, one can theoretically reduce the risk for cardiovascular disease.
A Famous Example
Let’s examine a famous example of this concept. After his quadruple bypass surgery, President Bill Clinton had access to the best medical advice. Post expert opinion on cardiovascular health, he became a vegan. The vegan diet is entirely plant-based and avoids all animal products. Why the switch to veganism? Research indicates that plant-based diets promote weight loss, and losing weight decreases inflammation in the body. Plant based diets are low in fats and completely free of saturated fats, eliminating concern with cooking issues particular to protecting fats from oxidation. Protective phytochemicals like flavonoids found in brightly colored fruits and vegetables are anti-inflammatory to the vessel lining.
Baby Steps are Still Steps
Moving toward a plant-based diet to curb inflammation is an endeavor best taken slowly. Keeping in mind that eating is a source of pleasure that relieves stress, small changes can be implemented gradually. Start with one change at a time, such as eliminating milk. Milk alternatives include soy, almond, rice, and hemp. Once you have found the right choice for your palette, move on to eliminating one form of meat, and replace it with protein sources like nuts, seeds, nut butters, soy products (tempeh, tofu), beans, lentils, and split peas. Consider adding one of the better tasting protein powders, which are very easy to incorporate into a busy routine. Move toward getting ten servings of vegetables and fruit daily to increase antioxidants. How many images did we see of the former president enjoying a greasy burger? If a quintessential omnivore like Bill Clinton could switch to a vegan veggie or tempeh burger, so can you!
Kara Burkhart, ND, LAc is a naturopathic physician and licensed acupuncturist. She practices in West Hartford, CT at New England Integrative Health Associates and West Hartford Yoga and is currently an adjunct faculty member of the University of Bridgeport School of Naturopathic Medicine.