Article: Reduce hs-CRP naturally with food
Today we are continuing this series on cardiac risk markers with C-Reactive Protein (CRP) and how to naturally reduce this with food. If you've been following the blog so far, you'll know that we've already covered LDL cholesterol/ApoB, and Lp(a). If you haven't read those articles, then make sure to go back and read them. The final blood test in this series, that plays a surprisingly important role, is CRP.
C-Reactive Protein (CRP) is a protein complex that our bodies make in response to inflammation (1). While traditionally CRP was a measurement used to monitor infection, we now have a test called high sensitivity CRP (hs-CRP) that is sensitive enough to measure levels down to a tenth of a mg/mL (1).
We all make CRP, but some of us have higher levels than others. Genetics is thought to play a role, but diet and lifestyle interventions can significantly alter CRP levels in the blood.
Surprisingly, CRP appears to be a better risk predictor for heart attack and stroke than LDL cholesterol (1). It has also been suggested as an independent marker of over-all mortality (meaning the higher it is, the more likely we are to have a shorter lifespan) (3). That's not to say that ApoB and Lp(a) aren't important; they are! CRP is just thought to be more predictive of our future risk than LDL cholesterol (1).
What is an ideal hs-CRP? We want our levels to be below 1 mg/dL (1). Levels between 1-3 and 3+ are considered to be moderate and high risk, respectively (1).
How can we lower our CRP?
Weight loss: For every 1kg (2.2 lbs) of weight loss, CRP goes down on average 0.13 mg/dL (2). So, if we have 20 lbs to loose, that would equate to an estimated drop of 1.3 mg/dL.
Reduce consumption of pro-inflammatory foods: Saturated fat, naturally occurring trans-fat and dietary cholesterol (4).
Transition toward a plant predominant dietary pattern: increasing vegetable and plant fiber intake significantly improves CRP. Adopting a strict plant based diet can drop CRP levels by up to an average of 30-40%, even in those of us maintaining excess weight (6).
Exercise doesn't appear to make a significant difference (6).
What are the top sources of saturated fat in our diet? According to the Harvard T.H. Chan school of Public Health (5):
Cheese
Pizza
Grain-based desserts
Dairy desserts
Chicken and chicken mixed meals
Sausage, franks, bacon and ribs
Burgers
Mexican mixed dishes
Beef and beef mixed meals
Reduced fat milk
Pasta and pasta dishes
Whole milk
Eggs
Candy
What do I think? The data is surprisingly clear. The closer that we transition towards a plant predominant dietary pattern, the lower our cardiovascular risk. More vegetables and fiber (beans and intact whole grains have the most) lowers ApoB/LDL cholesterol and hs-CRP. Avoiding naturally occurring transfats in meat and dairy appear to have a small impact on Lp(a) and a large impact on ApoB/LDL cholesterol and hs-CRP. It's not about "all or nothing".
If you're ready to take a step towards a more plant predominant dietary pattern, then get started today by scheduling with Jessica Krol, FNP, DipACLM of Lifestyle Medicine Maine. Any step in the right direction could translate into more years spent healthy and independent, enjoying time with friends and family. Work with a clinician to accelerate your progress and track your serum markers to ensure that you're moving in the right direction.
For Maine State Residents: Join the Weight Loss and Wellness Group Program. Explore the Program Schedule here for more details.
For Out of State Residents: Join the Weight Loss and Wellness Self-Guided Program. You choose the start date. This program does offer the option to check your biomarkers before and after completing the program*. Learn more here.
*Out of state residents requesting pre- and post- screening labs are advised to review these results with their Primary Care Provider (PCP). Lifestyle Medicine Maine does not provide medical care to out of state residents.
References
C-Reactive Protein: A Simple Test to Help Predict Risk of Heart Attack and Stroke. Ridker. Journal Circulation. (2003) 10.1161/01.CIR.0000093381.57779.67
The Effect of Weight Loss on C-Reactive Protein: A Systematic Review. Selvin et al. Archives of Internal Medicine/JAMA. (2007) https://jamanetwork.com/journals/jamainternalmedicine/fullarticle/411497
Blood-Borne Biomarkers of Mortality Risk: Systematic Review of Cohort Studies. Barron et al. Journal PloS One. (2015) 10.1371/journal.pone.0127550
A New Dietary Inflammatory Index Predicts Interval Changes in Serum High-Sensitivity C-Reactive Protein. Cavicchia et al. Journal of Nutrition and Disease. (2009) 10.3945/jn.109.114025
The Nutrition Source: Top Food Sources of Saturated Fat in the U.S. Harvard T.H. Chan school of Public Health. (2017) https://puntocritico.com/ausajpuntocritico/documentos/The_Nutrition_Source.pdf
C-reactive protein response to a vegan lifestyle intervention. Sutliffe et al. Complementary Therapies in Medicine. (2015) https://doi.org/10.1016/j.ctim.2014.11.001
Key Words: reduce systemic inflammation with food, lifestyle medicine Maine, biohacking diet, biohacking diet plan, ideal diet, inside tracking, Optimal plant based diet, lifestyle medicine practice, weight loss clinic near me, plant-based diet coach, wellness weight loss center, at home blood draw service near me, metabolic weight loss coach, integrated weight loss, wellness center near me, weight loss clinic name, weight loss clinic Portland, B12 injection near me, plant-based doctors near me, plant-based health and weight loss, eat your veggies, weight loss coach, reduce systemic inflammation, weight loss and wellness center, weight loss injections Portland Maine, weight loss injections near me, bio hacking diet, gut health 101, Ozempic weight loss clinic near me, Semaglutide for weight loss near me, Mounjaro weight loss clinic near me, Zepbound weight loss clinic near me, Saxenda weight loss clinic near me, Wegovy weight loss clinic near me, reverse prediabetes, reverse, high blood pressure, reverse type 2 diabetes, Weight and wellness clinic Portland Maine. Article: Reduce CRP naturally with food
Comments