Anti-inflammation Inflammation is a major factor in the progression of the atherosclerosis that leads to heart attacks/strokes. Inflammation plays a role in a lot of other disease processes besides CVD, including arthritis, Alzheimer's Disease and cancer. A number of nutrients have well known ant-inflammatory properties. Omega 3's, like those in flax, chia and fatty fishes, exert anti-inflammatory effects. Circumin, the bioactive component of the spices curry and turmeric, has been shown to be a potent anti-inflammatory agent. Some studies also suggest that green tea has anti-inflammatory benefits. You'll also want to avoid pro-inflammatory nutrients - while Omega 6's (like those found in poultry, nuts, and corn oil) are essential to the diet, too much of these and too little omega 3's is not great for inflammation. You'll also want to ditch the refined starches and added sugars whenever possible.

Antioxidants LDL is the bad cholesterol you'll always hear your doctor talking about. It's ‘bad' because it tends to get oxidized and lead to the inflammatory response we talked about in #1. Antioxidants are all the rage lately - but with these guys, more isn't always better. Stick to eating whole food sources of antioxidants, especially Vitamins A, C and E - nuts, citrus fruits, sweet potatoes, and colorful vegetables are all great sources!

Fiber, especially soluble fiber (like in oats), is very good at helping to regulate your body's cholesterol levels. Soluble fiber helps to absorb the cholesterol in your body, whereas other fibers just help to keep you “regular.” Products with added fibers are all over the supermarket lately, but they tend to be added to processed foods that aren't that great for your heart (sugars, simple starches). Stick to sources like fruits, vegetables, nuts and beans!

You'll start to notice that foods that are good for your heart contain several of these protective components: sweet potatoes have vitamin A and fiber; almonds are full of healthy fats, Vitamin E and fiber; fruits are a great source of fiber and antioxidants; beans are an amazing source of fiber and antioxidants. Eat these foods and ditch the salt, added fats (butter, oil, etc) and sugar - use a variety of spices, with those anti-inflammatory benefits, to create delicious dishes - a lot of these found in The Slice Plan, by Zachari Breeding, RD!

Kevin Klatt, Nutritionist + Assistant Site Manager