The benefits of an anti-inflammatory diet can lead to a reduction in cardiovascular disease

As each day goes by, more research is published that extols the benefits of eating an anti-inflammatory diet. While we have many diets from which to choose, the most popular tend to be anti-inflammatory in nature; that is, they urge us to eat more fruits and vegetables. Consider that nearly all diet books recommend that we eat less refined sugars and starches, and replace these with fruits and vegetables. Many diets go a step further and suggest the elimination, or significant reduction, of all grain products, as grains are known to be generally inflammatory.

Even whole grains are inflammatory; they contain lectins, gliadin, phytates, an excessive omega-6 fatty acid to omega-3 fatty acid ratio, and promote an acidic pH.¹ The main benefit we derive from whole grains is fiber and appropriate blood sugar regulation. We are best off to get these benefits from fruits, vegetables, and nuts.

It may come as a surprise to some that nut consumption is recommended. It just so happens that no study has ever demonstrated that nuts make you fat or cause heart disease; in fact, the opposite is true.^2,3

The story of the polymeal begins with the “polypill,” which was proposed as a poly-pharmaceutical approach to reduce cardiovascular disease. The suggestion was that everyone age 55 and older, and those with existing cardiovascular disease, should take the following medications: statins, aspirin, blood pressure medicine, and 800 mg of folic acid, which is the prescription level for folate. It was estimated that such an approach would reduce cardiovascular disease expression by about 80%.⁴

The polymeal was proposed because the adverse effects and high costs represent prohibitory pitfalls to implementing the polypill on a population basis.5 A literature review for evidence-based data on anti-inflammatory dietary applications revealed that appropriate dietary selections could lead to at least a 75% reduction in cardiovascular disease expression. Total life expectancy was estimated to increase by 4.8 years for women and 6.6 years for men. The increase in life expectancy, due to the reduction of cardiovascular disease, was estimated to be 8.1 years for women and 9 years for men.⁵

The following foods make up the polymeal: fish, wine, dark chocolate, fruits and vegetables, garlic, and almonds. All foods are to be consumed daily, save for fish, which is supposed to be consumed four times per week.

The benefit of fish consumption lies in its high concentration of anti-inflammatory omega-3 (n-3) fatty acids, those being eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The reason for a high concentration of EPA/DHA in fish is that they consume green plants and/or animals that consumed green plants. In other words, we can get EPA/DHA from other animals that consumed vegetation, such as wild game, pasture- or grass-fed animals, and chickens that ate n-3 feed. It is surprisingly easy to acquire grass-fed products. Also, omega-3 eggs can be purchased at almost any grocery store.

The consumption of n-3 fatty acids is thought to create an anti-inflammatory state and help prevent many diseases beyond cardiovascular disease, such as cancer, diabetes, and autoimmune conditions, such as rheumatoid arthritis. In this regard, it is now commonplace to supplement with EPA/DHA; the usual amount being about 1–3 grams per day. Only patients taking strong anticoagulants, such as warfarin, need to be concerned about taking EPA/DHA.

Garlic is another component of the polymeal that can be supplemented, and this is a wise choice for people who need to be in close proximity to others. If you wish to eat garlic, the recommended amount in the polymeal is one to two cloves per day. For supplementation, it is recommended that you get 5 mg of allicin per day. Additional anti-inflammatory spices can be consumed and or supplemented, including ginger and turmeric.

For patients who think that no pleasurable or comfort food can be consumed if one chooses to pursue health with nutrition, the polymeal allows for the consumption of wine and dark chocolate on a daily basis. Each is rich in anti-inflammatory bioflavonoids. A great treat includes dark chocolate, almonds, and raisins. Each can be placed in a small bowl and eaten together; in combination, they taste like a candy bar, and yet they are highly anti-inflammatory.

Fresh fruits and vegetables round out the balance of the polymeal, and we all know the importance of eating these foods. Clearly, the polymeal is not a new idea. The popular Mediterranean diet is very similar to the polymeal, as are most traditional diets that focus on fruits, vegetables, and healthy animal products.

I would suggest that we add supplements to the polymeal, including a multivitamin; magnesium; EPA/DHA; coenzyme Q10; and herbs such as ginger, garlic, and turmeric. This approach is likely to help reduce aches and pains, allowing us to live much fuller, longer lives. CP

David R. Seaman, DC, MS, DABCN, DACBN, FACC, is an assistant professor at Palmer College of Chiropractic, Port Orange, Fla, and is on the postgraduate faculties of several chiropractic colleges. He presents postgraduate seminars for chiropractic colleges and associations, is a clinical nutrition consultant, has written a textbook on nutrition, and published several articles in JMPT. Seaman can be reached via email: docseaman@mac.com.

References
1. Cordain L. Grains: humanity’s double-edged sword. World Rev Nutr Diet. 1999;84:19-73
2. Sabate J. Nut consumption and body weight. Am J Clin Nutr. 2003;78:S647-S650.
3. Sabate J, Haddad E, Tanzman JS, Jambazian P, Rajaram S. Serum lipid response to the graduated enrichment of a Step I diet with almonds: a randomized feeding trial. Am J Clin Nutr. 2003;77:1379-1384.
4. Wald NJ, Law MR. A strategy to reduce cardiovascular disease by more than 80%. Brit Med J. 2003;326:1419-1424.
5. Franco OH, Bonneux L, de Laet C, Peeters A, Steyerberg EW, Mackenbach JP. The Polymeal: a more natural, safer, and probably tastier (than the Polypill) strategy to reduce cardiovascular disease by more than 75%. Brit Med J. 2004;329:1447-1450.