Article from Journal of American College of Cardiology

The INvisible Results of Poor Dietary Choices


While just about everyone knows that our modern diet of supersized fast food and take-out pizza, especially when combined with a sedentary lifestyle, puts people at risk for cardiovascular disease, we haven’t always known the science behind the increased risk. In this state-of-the-art paper, the authors identified how the after-meal spike in blood glucose and lipids caused by this diet leads to inflammation and heart disease. After eating such meals (i.e., post-prandial), the resulting surge in glucose and free fatty acids overwhelms the body. The body’s inability to effectively process the added glucose and free fatty acids from such meals produces spikes known as post-prandial dysmetabolism. This in turn results in the production of free radicals that increase oxidative stress and cause inflammation that can eventually lead to cardiovascular disease.

Steps to improve post-prandial glucose and triglycerides:
Choose high-fiber, low-glycemic-index carbohydrates such as whole grains, legumes, vegetables, and fruits.
Eat lean protein at all three meals.
Consume nuts o­n a daily basis, about 1 handful (closed fist). Eat with vegetables, berries, or other fruits or grains.
Eat a salad of leafy greens dressed with vinegar and virgin olive oil o­n a daily basis.
Avoid highly processed foods and drinks, especially those containing sugar, high-fructose corn syrup, white flour, or transfat.
Keep serving sizes modest.
Avoid being overweight or obese; maintain a waist circumference less than o­ne half of height in inches.
Obtain 30 minutes or more of daily physical activity of at least moderate intensity.
Consider consuming o­ne alcoholic drink before or with the evening meal (for those without a history of substance abuse).

* The paper (Dietary Strategies for Improving Post-Prandial Glucose, Lipids, Inflammation, and Cardiovascular Health) appears in the Journal of the American College of Cardiology.