C-Reactive Protein is a marker for inflammation. CRP has identified as a reliable predictor of heart health than elevated cholesterol levels.
C-Reactive Protein Test
In many studies, CRP identified as a reliable heart health predictor than cholesterol levels.
This protein is a marker for inflammation associated with cardiovascular health. High CRP level is an indicator of infections, high sugar, excess weight, and hypercoagulability. Make sure to use the high-sensitivity test (hs-CRP). The recommended optimal CRP level is lower than 0.8 mg/dL.
- Optimal: less than 1 mg/dL (<10 mg/L)
- Moderate risk: between 1 to 3 mg/dL (10 to 30 mg/L)
- High risk: more than 3 mg/dL (>30 mg/L)
Inflammatory processes are independent predictors of heart health risk. Test reveals the level of blood vessel inflammation. In due course, leads to plaque rupture that result in heart attack or stroke.
Increased C-reactive protein (CRP) level has an associated with:
- Cardiac risk factors,
- Advanced age,
- Diabetes mellitus,
- Elevated cholesterol,
- Increased body mass index (BMI) & obesity,
- Cigarette smoking.
High C-reactive protein (CRP) levels might be due to:
- Inflammatory bowel disease (IBS),
- Rheumatoid arthritis,
- Heart attack,
- Connective tissue disease,
How can you lower CRP?
Studies suggest, you can lower CRP with simple lifestyle change and taking herbal supplements.
To lower CRP, various studies recommend to:
- Limit high glycemic foods,
- Avoid gluten,
- Take antioxidant such as turmeric & Amla
- Consume anti-inflammatory black pepper & ginger.
Ref: “Relation between a Diet with a High Glycemic Load and Plasma Concentrations of High-Sensitivity CRP in Middle-Aged Women.” Published in American Journal of Clinical Nutrition 75, no. 3 (2002): 492–98. Researchers assessed 244 healthy women diets to check association between glycemic load and CRP. High glycemic diet had twice the CRP; compared with lowest glycemic. Overweight women had high inflammation levels.
Whole grains raise blood sugar as much as processed grains, may be at a slow pace. Gluten it contains; causes inflammation to gluten sensitive people. Avoid or at least reduce, consumption of processed carbohydrates. Instead, increase unprocessed carbohydrates from vegetables and low sugar fruits.
Antioxidant and anti-inflammatory combination of turmeric & black pepper help lower inflammation thus CRP.
"Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome. A randomized controlled trial and an updated meta-analysis." Published in Clinical Nutrition, December 2015Volume 34, Issue 6, Pages 1101–1108. Short term curcuminoid-piperine supplementation betterment oxidative and inflammatory status in patients with metabolic syndrome. Curcuminoids could be a natural, safe and effective CRP-lowering agents.
Studies shows Amla is a strong antioxidant. It is useful for your heart and blood vessels health.
Studies consistently shows amla extract improves HDL. Reliable studies show amla additionally lowers triglycerides as well as C-Reactive Protein (CRP). Amla has incredible antioxidant properties, useful for your heart and blood vessels. Amla limits the cholesterol oxidation in your arteries. It is crucial for a long and healthy life.
Ginger contains potent anti-inflammatory compounds called gingerols.
In February 2005, A study published in the Journal of Alternative and Complementary Medicine. This study sheds light on the mechanisms of action that underlie ginger's anti-inflammatory effectiveness. In this research, ginger shown to suppress pro-inflammatory compounds cytokines and chemokines. These pro-inflammatory is from cell lining of the joints, joint cartilage and immune cells.
"Anti-Inflammatory Effects of Zingiber Officinale in Type 2 Diabetic Patients." Published in Advanced Pharmaceutical Bulletin 2013 Dec; 3(2): 273–276. Ginger supplementation significantly reduced the levels of TNF-α, IL-6, and hs-CRP.
"Ginger and its Effects on Inflammatory Diseases." Published in Advances in Food Technology and Nutrition Sciences Open Journal 2015; 1(4): 97-101. Ginger can help in the treatment of inflammatory-chronic-diseases. Such inflammatory conditions are Fatty Liver, Asthma, Cancer and Arthritis. Ginger help through anti-inflammatory, immune regulatory and anti-oxidative mechanisms.
8 Simple Proved Lifestyle changes to lower CRP
CRP is the inflammatory marker. To lower CRP, you have to avoid inflammatory, and add antioxidant & anti-inflammatory.
- If you have any inflammatory health condition, then proper treatment is a must. Some inflammatory conditions are Allergy, Asthma, Arthritis, Celiac, Crohn's Disease, Eczema, Fibromyalgia, Fibrosis, GERD, Lupus, Neuropathy, Pancreatitis, Psoriasis, Rheumatoid Arthritis, etc.
- Overweight and obese people tends to have higher levels of CRP. Bigger fat cells excrete more interleukin-6 (IL-6). This IL-6 triggers the liver to produce more CRP.
- Smoking hardens arteries as well as raise CRP levels. Research shows, you can reverse arterial damage within ten years of quit smoking.
- Anti-inflammatory foods are alpha-linolenic acid rich flaxseed, walnuts & canola oil. Additionally, omega-3 fats in certain fish fight inflammation. Eat food more of fresh fruits, vegetables, whole grains, nuts, and olive oil. It can lower inflammation and decrease CRP levels. Eating more fish or taking fish oil supplements can reduce C-reactive protein levels. Consuming dark chocolate can reduce CRP levels. The highest fiber intake lower CRP. Spices such as Turmeric, Ginger & Garlic are helpful. Herbal teas especially green tea can be useful to reduce inflammation.
- Avoid inflammatory foods such as sugar, red meat, refined flours, dairy, and trans fats. Limit or stop products made out of refined flours such as white bread and pasta. You should avoid dairy, although yogurt and kefir are good for your guts. Soft drink, caffeine, and alcohol can product inflammation, thus avoid it.
- Get enough sleep, because sleep deprivation increase risk for stroke or heart attack. People with sleep deprivation can even suffering from sudden cardiac death.
- High levels of stress hormones lead to the release of excess inflammatory chemicals. Reduce stress by practicing 15 minutes of relaxation. Best relaxations are deep breathing, meditation, yoga, Tai Chi, music, or a bubble bath.
- Exercise is essential to help lower cortisol levels. Thus, reduce inflammation in the body. But, choose the right exercise for your body is important. Over doing exercise may elevate inflammation.