The Anti-Inflammatory Diet and Cardiovascular Disease
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Transcript of The Anti-Inflammatory Diet and Cardiovascular Disease
The Anti-Inflammatory Diet and Cardiovascular Disease
Michael Brown MD, PhD
Inflammation:A common final pathway• Cardiovascular disease• Cancer• Neurodegenerative disease• Autoimmune disease• DM• Obesity
What is Inflammation?• Complex orchestration of pro-
inflammatory and anti-inflammatory events
• Mediated by eicosanoids– Prostaglandins, thromboxanes,
leukotrienes,– Hydroxylated fatty acids, lipoxins,
prostamides, isoprostanoids• Silent inflammation vs. painful
inflammation
Phases of inflammation• Initiating event-• Pro-inflammatory attack
response/cellular destruction• Anti-inflammatory healing
response/Cellular rejuvenation
Omega 6 Fatty Acid (Linoleic Acid)
Omega 3 Fatty Acids(alpha-linolenic acid)
Δ6-DesaturaseGamma-linolenic acid
(GLA)Evening Primrose Oil
Borage OilBlack Current Oil
Arachidonic Acid
LeukotrienesProstaglandins (PGE2)(Inflammatory)
Lipoxygenase
Cyclo-oxygenase
(COX)
Eicosapentaenoic Acid
(EPA)
ProstaglandinsPGE1, PGE3
(Favorable)
Less InflammatoryLeukotrienes
Lipoxygenase
Docosahexaenoic acid
(DHA)
COXΔ5-Desaturase
Arachidonic Acid (in cell membrane)
Free AA
Phospholipase A-2
Cyclo-oxygenase
Pathway
Lipoxygenase
Pathway
Prostaglandins&
ThromboxanesLeukotrienes
Steroids
Aspirin
NSAIDs
COX II Inhibitors:
Celebrex, Vioxx, Mobic
Colchicine
Sulfasalazine
Leukotriene Inhibitors:
Accolate, Singulair, Zyflo
FAT IS GOOD!!• Depending on what kind….– Omega 3 fatty acids (fish oils-EPA, DHA;
plant sources -ALA)– Mono-unsaturated fats (canola and olive
oils)• Decreased fat consumption since the
1960’s associated with obesity epidemic—CHO intake has increased dramatically
• Glycemic index/glycemic load
Types of fats• Saturated:
beef and other animal fats, dairy• Monounsaturated (omega-9):
olive and canola oils
Polyunsaturated fats (essential FA’s):– Omega-6: Linoleic acid (LA)--vegetable oils,
seeds, nuts Gamma Linolenic Acid (GLA)--borage and
primrose oil Arachidonic Acid(AA)--meat products
— Omega-3: Alpha Linolenic Acid (ALA)--legumes, leafy vegetables, flax, flaxseed and canola oils) Eicosopentanoic acid (EPA)-fish oil Docosahexanoic acid (DHA)--fish oil, breast milk
Avoid or Reduce• Trans-fatty acids BAD! • Omega-6 fatty acids• Margarine• Corn oil, cottonseed oil, grapeseed oil, peanut
oil, safflower oil, sesame oil, soybean oil, sunflower oil, partially hydrogenated oils
• Any product with long shelf life (crackers, pastries, chips)
How much Omega-3 fats do you need?• Strive for Omega 6: Omega-3 ratio of 4:1
(usual SAD (Standard American Diet) 16:1
• Maintenance 2.5 g/d• Improve hear function 5 g/d• Treat chronic pain 7.5 g/d• Treat neurological disease >10g/d
Sears, The Anti-Inflammation Zone, 2005
Types of Fish Oil• Fish– Contamination with PCB, dioxin, and Hg– Higher in AA than fish oil
• Crude fish oil– High contamination
• Health food grade– Still some contamination with PCB’s and
dioxins• Ultra-Refined EPA/DHA Concentrates– Removal of PCB’s and other toxins– Can be used in high doses (“weapons
grade”)
Requirements for an Ultra-refined EPA/DHA concentrate
• Total long-Chain Omega-3 >60%• Dioxins< 1 ppt• Mercury <10 ppb• PCB’s<30 ppb
What is an anti-inflammatory diet?• Lose fat• Eat small meals• Have some protein at every meal but reduce
red meat and dairy (Avoid charred, overcooked foods)
• Cold water fish (salmon, mackerel, sardines, herring)
• Eat primarily fruits and vegetables• Leafy green vegetables, nuts, flaxseeds or oil• Take your fish oil
Anti-inflammatory Lifestyle• Exercise• Quit smoking• Weight loss• Stress management• Vagal nerve stimulation via abdominal
breath work• Treatment of depression• Social support
Arachidonic Acid (in cell membrane)
Free AA
Phospholipase A-2
Cyclo-oxygenase
Pathway
Lipoxygenase
Pathway
Prostaglandins&
ThromboxanesLeukotrienes
Onions/Apples Quercetin
Turmeric Curcumin,
Feverfew Perthenolides
Onions/ Apples Quercetin
Turmeric Curcumin
Rosemary
Ursolic acid
Red Pepper Capsaicin
Ginger
Onions/Apples Quercitin
Boswellia Bosellic Acid
Rosemary Carnosol
Mediterranean Diet
• More tolerable than low fat diets and associated with improved long term weight loss (McManus 2001)
• Risk reduction of death from CAD = 0.67 compared to usual AHA diet (Trichopoulou et al, 2003)
Something fishy?
American Heart Association Recommendations
Healthy individuals should take two servings of fish(salmon, sardines, tuna, mackerel, trout) weekly along with flaxseed, canola, and soybean oil
Patients with CHD should consume higher doses, 1 g/d of EPA + DHA, which may require fish oil supplementation
• Utilize complex carbohydrates, higher in fiber and lower in glycemic load to reduce risk of CHD
AHA Recommendations: Intake of omega-3 fatty acids. Women’s Health in Primary Care. 2003.6(1): 25-26 (Consensus opinion)
Hu F, Willett W.Optimal diets for prevention of coronary heart disease. JAMA. 2002;288:2569-2578 {Systematic review}
Indications from other studies• Eating fish as little as once a week reduces the
risk of sudden death in men• Eating fish twice a week reduces CHD risk in
women• Fish intake reduces Alzheimer’s risk
Harper, Beyond the Mediterranean Diet: the Role of Omega-3 Fatty Acids in the Prevention of CAD, Prev Cardiol, 2003
Morris, Consumption of fish and n-3 fatty acids and risk of Alzheimer dz,. Arch Neurol, 2003
How intake of Omega-3 Fatty Acids is helpful
• Stabilization of atherosclerotic plaques• Reduction of inflammation by mediation prostaglandin
synthesis pathway• Improved ratio of omega-3 to omega 6 FA reduces
arachidonic acid and pro-inflammatory, pro-platelet aggregatory cytokines
• Enhances PGE1 and PGE 3 and less inflammatory leukotrienes(see diagram)
Thies F, et al. Association of n-3 polyunsaturated fatty acids with stability of atherosclerotic plaque: RCT, Lancet, 2003;361:477-85
Harper, Beyond the Mediterranean Diet: the Role of Omega-3 Fatty Acids in the Prevention of CAD, Prev Cardiol, 2003;6(3):134-46
Fish Oil for secondary prevention• 240 pts with suspected Acute MI• 2 gms fish oil vs. placebo• After 1 year, 54% reduction in serious
ventricular arrhythmia, 30% total reduction in cardiac events
Singh, Cardiovasc Drugs Ther 1997
GISSI• More than 11,000 patients on 1 gm fish
oil/d < 3mos post MI• 20% reduction in total mortality• 10% reduction in recurrent MI• 40% reduction in sudden death
Lancet 1999;354
AHRQ report Overall, the evidence from the primary and
secondary prevention studies supports the hypothesis that consumption of omega-3 fatty acids,fish, and fish oil reduces all-cause mortality. Reduction was observed in CVD outcomes such as sudden death, cardiac death (coronary or MI) and MI although the evidence is strongest for fish or fish oil.
AHRQ study• Most studies show very low
cardiovascular mortality in populations with high fish consumption
• Strongest, most consistent effect of omega-3 fatty acids was reduction in triglycerides from 10-33%
A word about…• Glycemic Index (rate of absorption of
glucose)• Glycemic Load (ratio between GI and
CHO content)
• www.glycemicindex.com
High Glycemic/Load Foods Increase:
• Inflammation• Risks of heart disease, diabetes• Examples include: – White bread, glucose (GI= 100)– Potatoes, white rice– Pastries, white flour– Sweets, carbonated soft drinks
Lower GI/GL reduces risk• Whole grains• Fruits• Vegetables• Legumes• Or…mixing high GI/GL foods with those
with lower GI/GL
Superfoods to decrease inflammation
•BEANS•Pinto, navy, Great Northern, lima, garbanzo(chickpeas), black beans, lentils, green beans, sugar snap peas, and green peas
•BLUEBERRIES•Purple grapes, cranberries, boysenberries, raspberries, strawberries, currants, blackberries, cherries, and all other varieties of fresh, frozen, or dried berries
•BROCCOLI•Brussel sprouts, cabbage, kale, turnips, cauliflower, collards, bok choy, mustard green, Swiss chard
•OATS•Wheat germ, ground flaxseed, brown rice, barley, wheat, buckwheat, rye, millet, bulgur, wheat, amaranth, quinoa, triticale, kamut, yellow corn, wild rice, spelt, couscous
•ORANGES•Lemons, white, and pink grapefruit, kumquats, tangerines, limes
•PUMPKIN•Carrots, butternut squash, sweet potatoes, orange bell peppers
Superfoods to decrease inflammation
SALMON•Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, and clams
SOY•Tofu, soymilk, soy nuts, edamame, tempeh, miso SPINACH•Kale, collard, Swiss chard, mustard greens, turnip greens, bok choy, romaine lettuce, orange bell peppers
TEA – GREEN OR BLACK
TOMATOES•Red watermelon, pink grapefruit, Japanese persimmons, red-fleshed papaya, strawberry, guava
TURKEY•Skinless chicken breast
WALNUTS•Almonds, pistachios, sesame seeds, peanuts, pumpkin, and sunflower seeds, macadamia nuts, pecans, hazelnuts cashews
YOGURT•Kefir
SUPERFOOD #7:
WILD SALMONWILD SALMON
• Lowers the risk of heart disease and cancer.• The more omega-3 fish oils you eat; the lower your blood
pressure• In one study eating the oil in fish cut cancer incidence by over
60%• 4x weekly risk for and progression of AMD• Studies suggest that fish consumption is associated with a
lower risk for depression, violent behavior, Alzheimer’s disease, Attention Deficit Disorder, Atrial fibrillation.
• SPF nutrients• TRY TO EAT Wild salmon, halibut, sardines, etc. 2 to 4 times
per week
SUPERFOOD #13:
WALNUTSWALNUTS
• A handful a day can cut your risk of cardiovascular event by as much as 51%
• Two tablespoons of peanut butter 5 times/week cuts risk of type II diabetes by 20%
• Along with tea, the easiest way to improve your heath
• Risk/progression of AMD
• SPF nutrients
• TRY TO EAT a handful of nuts, five times a week
* Skip the salt and added oils
WALNUT SIDEKICKSWALNUT SIDEKICKS• Almonds• Pistachios• Sesame Seeds• Peanuts• Pumpkin and Sunflower Seeds• Macadamia Nuts• Pecans• Hazelnuts• Cashews
10 Foods to Avoid10 Foods to Avoid• Donuts• White Bread• Bread with < 3 grams fiber/ slice• Soda• Stick Margarines• White Pasta• Full Fat Dairy• Movie Theatre Popcorn• Luncheon Meats• Sugar Coated Cereal
References• Rakel D, Rindfleisch A. Inflammation: nutritional,
botanical, and mind-body influences. South Med J 2005;8(3):303-310
• Liu S, Willett W, Stampfer M, et al. A prospective study of dietary glycemic load, carbohydrate intake, and risk of coronary heart disease in US women. Am J Clin Nutr 2000;71:1455-1461
• Ascherio A, Katan, M, et al. Trans fatty acids and coronary heart disease. NEJM 1999;340;1994-1998