Heart disease remains the leading cause of death among women globally, yet many are unaware of all contributing risk factors. While conditions such as high blood pressure, high cholesterol, smoking, and diabetes are well-known, chronic inflammation has emerged as a significant, often overlooked driver of cardiovascular risk. Recent research published in the European Heart Journal indicates that women with elevated inflammatory markers, such as hsCRP, face a higher likelihood of heart attacks and strokes, even if traditional risk factors are absent. Recognising and addressing inflammation is therefore crucial for proactive heart health management in women.
What is inflammation and how does it affect the heart
Inflammation is the body’s natural response to injury or infection, helping protect tissues and fight harmful agents. However, chronic inflammation can damage blood vessels and accelerate heart disease. The European Heart Journal study emphasises that persistent low-grade inflammation increases the risk of cardiovascular events in women, highlighting the importance of monitoring inflammatory biomarkers for early intervention
Chronic inflammation contributes to heart disease in several ways. It can:
- Damage blood vessels – Persistent inflammation weakens the arterial walls.
- Promote plaque buildup – Inflammatory processes accelerate the formation of fatty deposits in arteries.
- Increase blood clot risk – Inflammation can make blood more likely to clot, leading to heart attacks or strokes.
- Exacerbate existing heart conditions – Women with early signs of heart disease are more vulnerable if inflammation is present.
The study specifically notes that women with higher high-sensitivity C-reactive protein (hsCRP) levels were more likely to experience heart attacks or strokes, even if other risk factors were minimal
Signs you may have high inflammation
While inflammation often does not produce obvious symptoms, some warning signs may indicate your body is experiencing chronic inflammation:
- Persistent fatigue or low energy: Feeling unusually tired even after adequate rest may suggest your body is under inflammatory stress.
- Frequent infections or slow wound healing: Chronic inflammation can weaken the immune system, making you more susceptible to colds, infections, and slower recovery from cuts or injuries.
- Joint stiffness or pain: Inflamed joints can lead to discomfort, swelling, or reduced mobility, even in the absence of an arthritis diagnosis.
- Digestive issues: Bloating, gas, constipation, or frequent stomach discomfort may signal inflammation in the gut.
- Skin problems: Rashes, acne, or unexplained redness can sometimes be linked to systemic inflammation.
- Unexplained weight changes: Sudden weight gain or loss, particularly around the abdomen, may be associated with inflammatory processes.
Key lifestyle strategies to reduce inflammation
While some factors, like genetics, cannot be changed, many lifestyle habits can significantly lower inflammation:1. Adopt an anti-inflammatory dietFocus on foods rich in antioxidants and healthy fats:
- Fruits and vegetables (berries, leafy greens, citrus)
- Whole grains (oats, brown rice, quinoa)
- Lean proteins (fish, chicken, legumes)
- Healthy fats (olive oil, nuts, seeds, fatty fish)
- Avoid processed foods, added sugars, and trans fats, which can promote inflammation.
2. Exercise regularlyRegular physical activity, even moderate-intensity exercises like brisk walking, swimming, or cycling, can reduce inflammation, improve circulation, and strengthen the heart.3. Maintain a healthy weightExcess body fat, especially around the abdomen, is linked to elevated inflammatory markers. Achieving a healthy weight can lower both inflammation and heart disease risk.4. Prioritise sleepPoor sleep and sleep disorders increase inflammation and stress hormones. Aim for 7–9 hours of quality sleep per night.5. Manage stressChronic stress triggers inflammatory responses in the body. Practices such as mindfulness meditation, yoga, or deep-breathing exercises can help manage stress and reduce inflammation.Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult a qualified healthcare professional before making any changes to your health routine or treatment.Also read | Gallbladder cancer causes and risk factors: What you need to know