How to Reduce CRP Levels Naturally
If you’re concerned about your CRP level, it’s time to look at lifestyle changes and dietary modifications. A high CRP level is a risk factor for heart disease. Fortunately, it’s possible to reduce CRP levels naturally with dietary and lifestyle changes. Inflammation, tissue damage, and infection can all increase CRP levels. It’s best to work with a doctor to treat underlying conditions and lower your CRP level.
Eating a Mediterranean diet is one of the easiest ways to lower your CRP levels. Foods rich in omega-3 fatty acids such as fish, walnuts, and flaxseeds have been shown to reduce CRP levels. Additionally, a diet high in fiber and vitamin A can lower your level by 63 percent. The key is to eat more of these foods and start reducing your CRP level!
Choosing healthy fats and vegetables is a key step in reducing your CRP level. Refined carbohydrates, especially those found in processed foods, don’t do your body any favors and aren’t even worth a calorie. A moderate-sized mixed meal contains significant amounts of CRP and other inflammatory markers, and the body is triggered to respond by inflammatory signals. Changing your diet and focusing on healthy fats may be necessary.
If you are experiencing symptoms of high inflammation in your body, what do you do to treat it?
Many conditions, but the one common causative factor is inflammation. The bright side is that whatever you do to reduce inflammation can help in many ways. What can you do?
Consume a diet that is anti-inflammatory that includes:
- Fish that are high in Omega-3 fats should be consumed at a minimum twice per week (trout and salmon, sardines mackerel, anchovies, sardines) 9
- Olive oil 10 is used for sauteing and for salad dressings
- The use of anti-inflammatory and medicinal spices such as ginger, turmeric cayenne, cinnamon clove, rosemary, sage, and
- Plenty of yellow, green, and orange veggies 9
- The dark blue, red, and purple 9 berries 9
- Avoiding food items have an allergy to because allergic reactions can lead to inflammation
Which dietary elements share in common? They’re all a large element of the Mediterranean Diet, which has been proven to reduce CRP when it is followed. 11 For more information about how to eat the Mediterranean Diet, check out this blog article.
Activities to boost CRP levels
- Regular moderately intense exercises have been found to reduce CRP levels. For instance, a 12-week study on women suffering from type 2 diabetes showed that aerobic exercise, starting by jogging for 8 mins, followed by eight minutes of running, and increasing to 32 mins dramatically reduced CRP and various other indicators that indicate inflammation. 12
- Participate in activities that reduce stress – as stress can trigger the body’s inflammation. Exercise and Pilates are excellent options to reduce stress. One study revealed that just one hour of yoga a day for six days per week for three months decreased the CRP. 13
- Reduce stress on the environment by working out inside in areas that are free of smoke, smog and pollution.
Who should be testing their CRP levels?
Tests to determine your CRP levels is recommended for those with additional risk factors that could lead to heart diseases such as:
- Age 45 and over and women who are 55 or over
- People who smoke or have smoked for the past 5 years (one study found that it took five years for the inflammatory markers to be normalized after quitting smoking) 14
- Family history of heart disease (in male first-degree relatives younger than 55 years old (or in female First-degree relative who is younger than age 65)
- Long-term systolic blood pressure that is over 140 mm Hg, or taking blood pressure medications
- A low amount of the high-density lipoprotein (HDL also known as “good”) cholesterol i.e. lower than 40 mg/dL
- Prediabetes, diabetes, high blood sugar in the morning, or an elevated HbA1c (a measurement of long-term glucose levels)
While the hsCRP test can not identify any particular illness, an elevated CRP level can be an indication of inflammation and could be a risk factor for a variety of chronic health issues which include heart disease.
Thorne’s Heart Health At-Home Test uses the simple blood-spot test with a finger to assess CRP levels (using the hsCRP technology) as well as levels of insulin, triglycerides HbA1C, triglycerides and a cholesterol test – all from the privacy of your own home.
While there is no known way to prevent elevated levels of CRP, a Mediterranean-style diet can help reduce CRP levels by around 20 percent. This type of diet includes nuts, seeds, fruits, and vegetables. It also contains omega-3 fatty acids. Another way to lower your CRP level is to increase your fiber intake. By adding a little bit of fiber to your water, you can see a significant drop in your CRP levels.
Best Tips Reduce CRP Levels Naturally
The best way to reduce CRP levels naturally is to eat a healthy diet and take statin medications. While statins will not directly lower your CRP level, they can help you lower the risk of cardiovascular diseases by lowering LDL and triglyceride levels. The most effective way to reduce your CRP level is to make lifestyle changes. It is vital to avoid fatty foods and stop smoking, which can lower your CRP level and keep you healthier.
Eating omega-3 foods will help you reduce your CRP level. These foods contain high amounts of omega-3s and will reduce the amount of cytokines in your body. You can reduce your CRP levels by eating these foods regularly. They are also packed with antioxidants, which can help lower your blood pressure. This food can also help lower your CRP levels. The food choices you make will depend on your dietary intake and the type of omega-3s you consume.
You may also want to limit your intake of trans fats. They are highly detrimental to your health, so be sure to stay away from them. In addition to trans fats, other types of fats are also bad for your CRP levels. Some antioxidants can help lower your CRP level. Green tea and broccoli contain high amounts of zeaxanthin and B-cryptoxanthin, which are both good antioxidants.