Choose Anti-inflammatory Foods to Lower Heart Disease and Stroke.

A variety of food containing large amounts of antioxidants and vitamins -- such as leafy greens, carrots, tomatoes, whole grains, fruits, nuts, fatty fish and olive oil -- can support a healthy inflammatory response and reduce cardiovascular risk.

Eating red meat and highly processed foods, however, contributes to chronic inflammation in the body, increasing the risk of heart disease and stroke, according to a study recently published in the Journal of the American College of Cardiology.

Foods that are associated with higher inflammation include red meat, organ meat, processed meat, refined grains, sugary beverages and low-energy (diet) carbonated beverages.

Foods that are associated with lower inflammation include leafy green vegetables, dark yellow vegetables, fruit, whole grain, tea, coffee and wine.

Although the exact way  food impact inflammatory pathways is not yet fully understood, researchers believe sugary and processed foods in the typical Western diet, along with environmental pollution, cigarette smoking, radiation and medications, may lead to the increased activation of free radicals in our bodies.

Free radicals are molecules with unpaired electrons -- driven to search for a match, they rob other cells of their electrons, causing cellular damage which can contribute to many ailments and disease.

Unfortunately, today's Western diet is full of overly processed, fat-laden foods, sugary drinks and red and processed meats that can cause persistently high levels inflammation in the human body.

In fact, research has linked chronic inflammation to cancer, heart disease, diabetes, arthritis, depression, Alzheimer's and many other diseases.

Eating a lot of unhealthy, ultra-processed foods may even shorten your life -- just a 10% increase in such foods was significantly associated with a 14% higher risk of death from all causes studies have shown.

To stay healthy and live long, the focus should be on leafy greens, tomatoes, fruits, nuts, fatty fish and olive oil -- foods that can support a healthy inflammatory response -- and fight back.

Limit intake of inflammatory food such as: Ice cream, cookies, pastries, cereal bars and cakes, premade pies, pasta and pizza dishes, poultry and fish nuggets and sticks, red and processed meats such as bacon, sausages and hot dogs.

Limit the intake of health and slimming products such as powdered or "fortified" meal and dish substitutes, powdered and packaged instant soups, noodles and desserts