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Lifestyle Tips

Breaking down the latest research on Anti-Inflammatory Nutrition
Written By: Dr. Barry Sears, Ph. D | Creator of the Zone Diet

Written by Mary Perry, MS, RD, LDN
on February 05, 2020

Approximately 18.2 million adults age 20 and older have coronary heart disease, the most common type of heart disease. Heart disease continues to be the leading cause of death for men and women. While these statistics are startling, the good news is that diet and lifestyle changes can minimize your risk. Here's how the Zone works to protect your heart at any age.

Heart Blog053
Zone Diet

The Zone Diet is calorie-restricted eating plan that is adequate in protein, moderate in carbohydrate, low in fat and rich in fiber. It's been clinically validated to help with fat loss, appetite control, and hormonal control.

How It Protects Your Heart:

  • Loaded with colorful vegetables and limited amounts of fruits which are rich in dietary fiber and contain polyphenols which have numerous heart health benefits.
  • Low in total fat, with the majority of fat coming from heart healthy monounsaturated fat.
  • Macronutrient balanced to help control blood sugar and reduce hunger.
  • Anti-inflammatory diet.
  • Naturally low in sodium.

Omega-3 Fish Oil

Omega-3s are the building blocks for hormones that help combat or resolve inflammation. When we have too much inflammation it is one of the main reasons we gain weight, develop chronic disease, and age at a faster pace. A diet rich in omega-3s (e.g. fish and fish oil) can help minimize inflammation.

How It Protects Your Heart:

  • Promotes a healthy heart by reducing triglyceride levels, supporting healthy blood pressure levels and increasing the formation of hormones that resolve inflammation.


Polyphenols are nutrients found in plants that are responsible for their health-promoting properties. The more colorful the plant, generally the higher the polyphenol content. This is why fruits, especially berries, and vegetables are good sources of polyphenols.

How It Protects Your Heart:


  • Rich in polyphenols that activate genes to help reduce the levels of oxidized LDL
  • Helps reduce oxidative stress through its antioxidants properties
  • Supports healthy blood pressure levels
  • Supports healthy blood sugar


  • Supports healthy blood pressure by improving nitric oxide levels
  • Helps relax and dilate blood vessels to help improve blood flow


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