The latest data from the Multi-Ethnic Study of Atherosclerosis (MESA) shows that an unhealthy diet causes inflammation, which in turn causes heart attacks (American Journal of Clinical Nutrition, June 2006). Doctors can measure how active your immunity is with blood tests such as CRP, homocysteine, and IL-6. MESA showed that a diet high in fatty and processed meats, flour, high-fat diary products, fried potatoes, salty snacks or desserts is associated with high levels of blood markers for inflammation. In contrast, whole grains, fruits, nuts, green vegetables and fish were associated with very low levels of these markers.

When a germ gets into your body, your immunity is supposed to make proteins called antibodies that attach to the germs and paralyze them and cells that gobble them up. However if your immunity stays active, these same antibodies and cells start to destroy your body. An overactive immunity is called inflammation, and it increases your risk for heart attacks, strokes, diabetes, arthritis, asthma and many other diseases and conditions. Here is more evidence that eating plenty of fruits, vegetables, whole grains, beans and other seeds reduces inflammation, for a longer and more healthful life.

Another study from Brussels, Belgium found that people who suffer from the metabolic syndrome should increase their intake of omega-3 fatty acids found in seafood, seeds and many vegetables. (American Journal of Clinical Nutrition, June 2006). Metabolic syndrome, or syndrome X, means you have any three of the following: abdominal obesity, high triglycerides, low HDL cholesterol, high blood sugar or high blood pressure.

Omega-3 fatty acids help to reduce the amount of fat in the liver and muscles. Excess fat in the liver prevents the liver from removing insulin from your bloodstream, causing high blood insulin levels and leading to diabetes. Omega-3 fatty acids lower blood levels of triglycerides, and lowering triglycerides raises blood levels of the good HDL cholesterol. Omega-3s also lower the fraction of heart attack causing small, dense LDL cholesterol. They also reduce inflammation and clotting, widen arteries and lower high blood pressure. That's why most doctors recommend a Mediterranean type of diet that includes plenty of fish, vegetables, beans, nuts and other seeds.