This Is the #1 Habit for Lowering Inflammation Risk, According to a Cardiologist

Beth Ann Mayer
·5 min read
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Plus, two other habits that can help.

"Inflammation" is a word that gets thrown around quite a bit in the wellness spaces. You've probably heard it discussed when talking about skin and gut health, but it also plays a role in keeping your heart pumping the way it should.

"There is some degree of inflammation that leads to a dysfunction of the lining of the blood vessels of the heart," says Dr. Heba Wassif, MD, MPH, a cardiologist with Cleveland Clinic. "That dysfunction pulls all of the inflammatory cells into the wall of the blood vessel itself. It initiates what we term as atherosclerosis."

Atherosclerosis is a big word to describe plaque or the buildup of things like cholesterol and fat in the blood.

"It leads to what people call blockages that lead to angina and heart defects," says Dr. Wassif.

The good news? Dr. Wassif says healthy living habits can help reduce your risk for inflammation, including one in particular.

Related: Foods for Longevity, According to a 36-Year Study

What Is the Best Habit To Reduce Inflammation?

Develop a heart-healthy diet. In 2021, the American Heart Association released 10 points for improved heart health. These points included:

  • Choosing whole grains over refined grains

  • Opting for plant-based protein or lean animal meats

  • Using plant oils (like olive) instead of tropical oils (like palm)

  • Reducing ultra-processed food intake

Dr. Wassif believes the guidelines are sound and in line with the Mediterranean diet.

"The Mediterranean diet is a good diet that, in some studies, has shown to reduce inflammation, blood pressure, and insulin resistance," Dr. Wassif says. "It reduces your risk of cardiovascular disease.”

For example, a 2021 systemic review and meta-analysis showed a link between a Mediterranean diet and decreased inflammation.

But Dr. Wassif knows that changes take time and encourages people to adjust their diets slowly.

"If you change things drastically or are very restrictive, it may be difficult to sustain," Dr. Wassif says. "You need to find something you can sustain.”

So start small and work up to a heart-healthy diet. "Start by incorporating more plant-based proteins or fish," Dr. Wassif suggests. "Instead of eating meat three to four times per week, cut down on it."

For example, pick one day to be entirely plant-based. Monday is a popular one, if only for the alliteration of Meatless Monday.

Related: The 30 Best Cardio Workouts

Other Habits To Reduce Inflammation

Diet is a large and essential piece of the puzzle. But it's not the be-all, end-all of inflammation risk reduction. Dr. Wassif shared two more important lifestyle changes to make.

Exercise regularly

“Exercise reduces visceral fat, which reduces inflammation," Dr. Wassif says, noting that visceral fat is fat around the body's midsection—it's often referred to as belly fat.

But, like diet, physical activity routines take time to develop and require a personalized approach. The American Heart Association suggests 150 minutes per week of moderate-intensity exercise, which can be done in five 30-minute increments. The guidelines are the gold standard, but Rome wasn't built in a day.

"You don’t have to start with the recommended 30 minutes," Dr. Wassif says. "You can start at 10 minutes of an exercise that you enjoy."

Enjoy is a key word. "It shouldn't be a burden," Dr. Wassif says. "Whatever that exercise may be, whether it’s walking, swimming or jogging. It doesn’t have to be a treadmill. It can be an exercise of your choice."

Many of Dr. Wassif's patients who are 65+ like Silver Sneakers, a health and fitness program for older adults.

Quit smoking

Smoking doesn't just up the risk of lung cancer. It also affects the heart, including increasing inflammation risk. And, if you already have inflammation, smoking can make matters worse.

"Smoking may increase inflammation," says Dr. Wassif. "People who have rheumatoid arthritis and smoke are at higher risk for [heart problems]."

If you smoke, Dr. Wassif suggests speaking with your primary care physician. Institutions and states have different programs to assist with cessation. For example, Cleveland Clinic has a dedicated smoking cessation program.

Related: The Worst Habit for Inflammation

What Else To Know About Inflammation Risk

When it comes to chronic diseases and heart health, Dr. Wassif says we often hone in on diabetes.

"We think that patients with diabetes are the only patients at risk for heart disease, but people with lupus and rheumatoid arthritis have an equivalent or higher risk," Dr. Wassif says.

Symptoms of inflammation and chronic inflammatory diseases, like rheumatoid arthritis, vary. But one thing is certain: They don't always include the external swelling we may first think of when we hear "inflammation."

"Patients don’t have to be swollen up to have inflammation," says Dr. Wassif.

That said, chronic swelling on the outside that won't go away is a sign you may have inflammation happening inside. Dr. Wassif says other symptoms include frequent skin rashes and morning stiffness.

If you are diagnosed with an inflammatory disorder, treatment is available.

"Medications and lifestyle changes can help," Dr. Wassif says. "But there's usually medication involved."

Dr. Wassif also recommends discussing heart disease with your doctor since people with inflammatory diseases are at a higher risk for cardiovascular issues, and a trip to the cardiologist may be in order.

Next up: Your Live-Well Guide to Maintaining Heart Health and Preventing Heart Disease

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