When we think about heart disease and heart attacks, most of us picture the usual suspects: high cholesterol, high blood pressure, or clogged arteries. And yep, those do matter. But there’s another sneaky and important culprit that doesn’t get enough attention: inflammation.
You might think of inflammation as what happens when your joints ache or you get a fever. But inside your body, a quiet, ongoing kind of inflammation (“chronic inflammation”) can slowly mess with your blood vessels, damaging them, building up plaque, and setting the stage for heart attacks and strokes.
The silver lining? Your food choices can make a big difference. The right foods can help cool that internal fire and keep your heart healthier for the long run.
Let’s break it all down, nice and easy.
Why Does Inflammation Matter for Your Heart?
Inflammation is part of your body’s natural defense system. If you cut your finger or catch a virus, your immune system sends out inflammatory signals to heal the wound or fight off germs. This kind of short-term inflammation is necessary and helpful.
But chronic inflammation, the kind that lingers silently in your body for months or years, is a different story. It can be caused by things like:
- Poor diet
- Smoking
- Stress
- Lack of exercise
- Extra body fat
- Poor sleep
Over time, this steady drip of inflammation damages your blood vessels, making it easier for cholesterol to stick and form dangerous plaques. It’s like having a low-level fire smoldering inside your arteries.
Research now shows that inflammation isn’t just a side effect of heart disease, it’s a major driver of it.
Signs You Might Have Chronic Inflammation
You can’t always feel chronic inflammation, but your body may be sending subtle signals. Common signs include fatigue, brain fog, achy joints, digestive issues, high blood sugar or blood pressure, and elevated inflammatory markers like CRP on blood tests. Even if you feel okay, inflammation can still be quietly causing harm behind the scenes, often without obvious symptoms.
The Anti-Inflammatory Diet: What to Eat for a Healthier Heart
Here’s the great news: food is one of the most powerful tools you have to reduce inflammation. Some foods cool the fire, while others fuel the flames. Let’s focus on what to eat more of:
1. Colorful Fruits and Vegetables
Brightly colored produce is loaded with antioxidants and polyphenols, natural compounds that help calm inflammation.
- Berries, cherries, oranges, spinach, kale, broccoli, beets, red cabbage
- Aim for 5+ servings per day of a variety of colors
2. Healthy Fats
Not all fat is bad! Omega-3 fatty acids in particular are powerful inflammation-fighters.
- Eat more salmon, sardines, walnuts, chia seeds, flaxseeds, olive oil, avocado
- Cut back on trans fats and excess omega-6s (found in fried foods, processed snacks, and some vegetable oils)
3. Whole Grains
Swap out white bread and sugary cereals for grains that still have their fiber and nutrients.
- Choose oats, quinoa, brown rice, barley, farro
- Fiber helps feed good gut bacteria, which in turn helps regulate inflammation
4. Nuts and Seeds
They’re rich in healthy fats, fiber, and plant compounds.
- Almonds, walnuts, pistachios, sunflower seeds, flax and chia are all excellent
- Just a small handful a day can make a difference
5. Spices and Herbs
Certain spices have powerful anti-inflammatory effects.
- Turmeric, ginger, garlic, cinnamon, oregano, and rosemary are all great additions
- Try using herbs and spices instead of excess salt or sugar
6. Tea, Coffee, and Dark Chocolate (Yes, Really!)
In moderation, these can all offer anti-inflammatory antioxidants, especially green tea and unsweetened cocoa.
What to Cut Back On
To reduce inflammation, it’s also important to limit foods that stoke the fire, such as:
- Ultra-processed foods (like packaged snacks, frozen dinners, fast food)
- Added sugars (soda, sweetened cereals, baked goods)
- Refined carbs (white bread, pastries)
- Processed meats (bacon, deli meat, sausage)
- Excess alcohol
Think of these as occasional treats, not everyday staples.
Eat to Put Out the Fire
Heart disease doesn’t happen overnight. It builds slowly, often fueled by silent, chronic inflammation. But you have real power on your plate. By eating more anti-inflammatory foods and cutting back on the ones that cause harm, you’re not just protecting your arteries, you’re boosting your energy, mood, immune system, and overall health.
While we are not allowed by FDA to make any claims around preventing any disease, Mend has developed a potent product to combat chronic inflammation: Perform for daily inflammation. The product contains Turmeric, Ashwagandha, Tart Cherry and Ginger, all natural anti-inflammatory foods. The clinical data shows a reduction in key inflammatory markers such as IL6, IL8 and TNF-a and a reduction in cortisol. Adding it to your anti-inflammatory diet and building other health habits will support your goal of maintaining a healthy heart. Support your body’s resilience with Perform by Mend, shop now. →
Every meal is a chance to help your heart.
So go ahead, pile your plate with colorful veggies, drizzle on some olive oil, toss in a handful of nuts, and enjoy your food knowing you’re doing something good for your future. Take your Perform Daily Inflammation as a booster to your anti-inflammatory lifestyle!
This article was written by Eziah Syed, Co-Founder, Chief of Growth & Innovation at Mend.
