Tuesday, January 6, 2009

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C-Reactive Protein (CRP)
Cooking, Low Fat Tips
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Dietary Fat, Facts About
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Eating a High Fiber Diet
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Eating Heart Healthy Food: Using the DASH Plan
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CRP – Another Reason to Eat Healthfully

 

 

According to a growing body of evidence, CRP, or high sensitivity C-reactive protein, is one of the key markers for inflammatory diseases, such as cardiovascular disease, hypertension and arthritis.  The good news is that there are things you can do to reduce CRP levels in your blood.

 

 

Go Fish

 

A study of 48 obese men uncovered that treatment with fish oil and cholesterol-lowering medication lowered CRP.  Fish oil supplements require caution since they can interact with other medications and can lead to bleeding problems if taken with blood thinner-type medications like aspirin.  Check with your doctor prior to use.

 

 

Arthritic, inflamed joints have benefits from oils typically found in cold-water fatty fish, including salmon, mackerel, herring, and fresh blue fin tuna.  At the University of Washington, a study revealed that people who ate two or more servings of baked or broiled fish every week were 40% less likely to develop arthritis.

 

 

Reduce Omega-6 Oils

 

It is essential to limit your intake of omega-6 fatty acids since these are pro-inflammatory, unlike omega-3 fatty acids, which are anti-inflammatory.  Omega-6 fatty acids are found in processed oils from corn, cottonseed, and sunflower, as well as in processed foods (e.g., boxed potato and stuffing mixes, frozen foods, and desserts).

 

 

Eat Enough Fiber

 

Data from the National Health and Nutrition Examination Survey with 3,920 adult participants showed that dietary fiber was associated with lower levels of CRP.    According to the Journal of Nutrition (2004), fiber was found to be independently associated with CRP, which supports the high fiber recommendations of many health authorities.

 

 

The Bottom Line

 

  • Good nutrition and lifestyle habits come into play if you want to keep your CRP levels low.

     

  • Eat plenty of vegetables, fruits and whole grains along with 2-3 servings of cold-water fatty fish per week.

     

  • Keep saturated fat and trans fatty acid intake low.

     

  • Aim for 30 minutes of physical activity on most days.

     

 

 

For further nutrition information, please schedule an appointment with our dietitian.

 

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