In the fifth of a series of articles on men's health, Nutritionist Belinda Rennie looks at another important risk factor for heart disease.

Understanding your cholesterol, blood pressure and homocysteine levels (covered last month) can help you come to grips with some of the most important heart disease risk factors. Let's throw another one into the equation, CRP. Knowing your levels of CRP which stands for C-reactive protein is as valuable as knowing the levels of good and bad cholesterol especially for those with multiple risk factors or preexisting heart disease. New research is suggesting that an inexpensive blood test to measure a marker of inflammation, CRP may help predict the risk of developing heart disease and stroke.

Inflammation is the body's natural response to injury which may be caused by infections, allergy, chemical or physical agents. Chronic low grade inflammation can damage the artery wall and increase blood clotting accelerating the build up of fatty deposits (atherosclerosis) boosting your risk of heart disease. Knowing your CRP is useful as it can pin point whether infection with viruses or bacteria are likely. Bacteria normally associated with stomach ulcers called Helicobacter pylori has been found to be present in a significant number of people who have had a heart attack. The presence of these bacteria and others can trigger chronic inflammation in the arteries.

If you have a high CRP (normally less than 10mg/litre) the best recommendation is to follow an anti-inflammatory diet. Whilst statins - lipid lowering medication - can reduce CRP along with aspirin they have unwanted side effects such as reducing levels of an important antioxidant CoEnzyme Q10 and increasing your need for vitamin C and fat soluble vitamins. An anti-inflammatory diet is not only helpful for reducing CRP and your risk of heart disease but it can also strengthen your immune system, ease allergy conditions, reduce joint and muscle problem - simply anywhere in the body that is inflamed.

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Choosing the right kinds of fats is essential to reduce inflammation. Omega 3 essential fatty acids found in oily fish, flaxseed oil, walnuts, dark leafy greens, seaweeds and soya help produce special hormone like substances called prostaglandins that reduce inflammation, clotting and improve blood flow. Evening primrose oil has similar anti-inflammatory properties. Nature has designed these foods to come packaged with antioxidants (Vitamins, A, C, E, selenium, zinc) to help protect these fats from oxidation as damaged or oxidized fats are more likely to stick to inflamed arteries.

Use olive oil as your choice of cooking oil and avoid trans fats in margarines, processed and fried foods. Any oil in plastic containers or heated to high temperatures is a damaged fat. Substituting fish, beans and soy for meat and poultry and having seeds (pumpkin, sunflower, sesame) and nuts (almonds, walnuts) as snacks alongside more fruits and vegetables can help bring the balance back to healthy fats.

High blood sugar can also damage your arteries. Limit refined white bread, white rice, white pasta and foods made with sugar and flour and substitute with low glycemic index foods such as wholegrain breads and cereals and pulses. Specific herbs and supplements can have natural anti-inflammatory effects. Season your meals with garlic, ginger and turmeric and enjoy ginger tea for its soothing effect on membranes. Bioflavonoids including quercetin and Vitamin C can be very effective along side grape seed extract for reducing inflammation.

Getting regular physical activity you enjoy, losing excess weight, not smoking and managing stress in creative ways along with an anti-inflammatory diet are lifestyle changes that can reduce CRP and protect your heart.

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