Christopher P. Cannon - The Complete Idiots Guide to the Anti-Inflammation Diet

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Table of Contents

Christopher Cannon: To my wife, Sophie, who has taught me the importance of healthy food.
Elizabeth Vierck: To my husband, Craig, who has been a good sport through endless experiments
(i.e., anti-inflammation recipes).

Foreword

Although we all strive to be healthy, todays world has countless medical missiles that can be launched at us at any timethings like heart disease, obesity, diabetes, heart disease, and high cholesterol. While many diseases and conditions have specific treatments that can come in the form of a pill, or a needle, or a surgically guided laser, theres one prescription that serves as the foundation treatment for so many of todays frustrating and debilitating health problems: a healthy diet and exercise program.

Though many of us are so used to hinging our entire health picture on a number thats spit out from a blood test or the one that scares us on the scale, medical science has identified a critical new risk factor for heart disease and other major diseases: inflammation. Its not the kind thats associated with a swollen lip or sprained ankle, but the kind that happens inside your body. A natural bodily process that helps fight disease and infections, inflammation can also damage your body if it exists over a long enough time. Dr. Cannons latest research has suggested that controlling inflammation can lead to a lower risk of heart attacks.

In The Complete Idiots Guide to the Anti-Inflammation Diet, Cannon and Vierck provide a comprehensive look at inflammationand how to reverse the effects of it. In normal language, they describe the latest medical science about inflammation, its role in many different diseases, how to test for inflammation (using, among other things, a blood test for C-reactive protein [CRP]), and what to eat to reduce it. Fortunately, medical science has recognized the importance of diet as a contributor to inflammation, and many recent studies provide reinforcement for making anti-inflammatory choices. With this book, youll understand inflammation and its consequences, and youll learn how to turn knowledge into action and reduce levels of inflammation in your bodyby changing what you put in your mouth.

Mehmet C. Oz, M.D., is the co-author of the best-selling You: The Owners Manual and is professor and vice chair of surgery and director of the Cardiovascular Institute and Complementary Medicine programs at NY Presbyterian Hospital/Columbia University.

Introduction

Inflammation is one of the hottest topics in medicineif not the hottest topicand with good reason. We now know the menacing role that it plays in a myriad of diseases, including heart disease. In fact, inflammation not only plays a dominant role in these diseases, it is a major risk factor itself.

Thus, treating inflammation is crucial to health. And stopping inflammation begins with eating wholesome foods.

I first discovered the importance of nutrition through the good sense of my wife, Sophie. Then a study I conducted with my colleagues at the Brigham and Womens Hospital and Harvard Medical School (and other prestigious medical centers) confirmed the key role that diet and lifestyle play in inflammation.

The study included 2,885 patients and looked at the connection between risk factors for heart disease and levels of inflammation. The results are spectacular.

We found that even when people take extensive amounts of drugs called statins (which reduce inflammation levels), diet, exercise, keeping weight down, and not smoking reduce levels even further. In fact, it is these lifestyles factors, and not the medications, that determine how low inflammation levels can actually go.

Our study showed that preventing heart disease and related inflammatory diseases is in our reach.

Obviously, we know how to get exercise and how not to smoke (although we need to overcome the barriers to actually making these lifestyle changes). Now we are fortunate because we also know what foods make inflammation worse and what foods make it better. This is a major discovery in medicine and nutrition, and the premise of the anti-inflammation diet.

We are also fortunate because, with the availability of a test called hs-CRP, we are now able to actually monitor how well the diet and other approaches are working. With this test, we draw a little of your blood and, for a relatively small price, send it to a lab for hs-CRP testing and see how high or low your inflammation levels are. This is an incredible advance in medicine, and I recommend that you and your doctor take advantage of it.

I am a cardiologist so, of course, I have come to the topic of inflammation through my research on how to prevent and treat heart disease. But, as you will see in this book, there are over a hundred diseases that are also caused by or involve inflammation, such as arthritis, Alzheimers disease, and some types of cancer. This diet can also help stop these diseases by stopping inflammation.

Now, on to the diet. The seven principles of the anti-inflammation diet are based on the best of what we know about the science of nutrition today combined with the best of what we know about preventing inflammation. It is a science-based but practical approach to reducing the amount of inflammation in our bodies.

I also want to stress that the anti-inflammation diet is not a weight-loss diet. At the same time, when you follow these principles you are likely to achieve a healthy weight because you will be eating health-promoting foods. And, as you are about to see in the following pages, weight control is very important to reducing inflammation.

One final word: in this diet you will eat foods that taste great and are great for you. At the same time, I believe that if a diet is too strict, no one will follow it. For example, I love pasta, which is not a nutritional powerhouse. But I for one am going to enjoy pasta frequently and make accommodations in other parts of my diet. The point is to have a healthy lifestyle, reduce the risk factors for heart disease and other health conditions, and also enjoy life.

How to Use This Book

To make this book easy to use we have divided it into five areas of interest:

Part 1, All About Inflammation, explains the key role that inflammation plays in over a hundred diseases and the connection between inflammation, diet, and other lifestyle factors. We also present the seven principles of the anti-inflammation diet.

And we give you the inside scoop on important new medical happenings, such as hs-CRP testing to watch inflammation levels, medications that can help reduce inflammation, and the discovery that belly fat actually causes inflammation. We also include some great whole-grain recipes.

Part 2, Diet and Inflammation, provides details on all of the seven principles of the anti-inflammation diet. They are:

1. Eat a well-balanced variety of wholesome foods.

2. Eat only unsaturated fats.

3. Eat one good source of omega-3 fatty acids every day.

4. Eat a lot of whole grains.

5. Eat healthy sources of protein.

6. Eat plenty of fruits and vegetables.

7. Eliminate refined and processed foods as much as possible.

We also cover how nutritional needs change as we grow up and grow older. And we include more recipes and lots of great tips.

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