7-Day hs-CRP Reduction Plan
Protocol Objectives
Mediterranean Base
The Mediterranean diet is the gold standard for lowering CRP. Focus on olive oil, fish, nuts, and vegetables.
Omega-3 Loading
High dose Omega-3s (3g+) directly inhibit the production of inflammatory cytokines that trigger CRP release from the liver.
Berry Anthocyanins
Regular consumption of berries (blueberries, strawberries) significantly lowers CRP levels.
Weight Management
Adipose tissue (fat) secretes IL-6, which tells the liver to make CRP. Losing even a small amount of belly fat lowers CRP.
Day 1 Mediterranean
Breakfast
Greek Yogurt & Berries
Probiotic + Antioxidant.
Lunch
Mediterranean Quinoa Salad
Olive oil base.
Dinner
Grilled Salmon
Omega-3s.
Day 2 Omega-3
Breakfast
Chia Pudding
ALA source.
Lunch
Sardines on Toast
Potent anti-inflammatory.
Dinner
Mackerel with Greens
Fatty fish.
Day 3 Berry Day
Breakfast
Blueberry Oatmeal
Anthocyanins.
Lunch
Strawberry Spinach Salad
Vitamin C + Phenols.
Dinner
Chicken with Cherry Sauce
Tart cherries lower CRP.
Day 4 Fiber
Breakfast
Avocado Toast
Fiber + Fat.
Lunch
Lentil Soup
High fiber lowers inflammation.
Dinner
Black Bean Burger
Plant based.
Day 5 Spice
Breakfast
Golden Milk
Turmeric.
Lunch
Ginger Chicken Soup
Anti-inflammatory root.
Dinner
Vegetable Curry
Curcumin load.
Day 6 Nuts
Breakfast
Almond Butter Toast
Vitamin E.
Lunch
Walnut & Pear Salad
Walnuts lower CRP.
Dinner
Pecan Crusted Fish
Healthy fats.
Day 7 Maintenance
Breakfast
Vegetable Omelet
Start veggie heavy.
Lunch
Hummus Plate
Olive oil & Chickpeas.
Dinner
Roast Chicken
Simple.
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Sugar
High blood sugar spikes CRP. Avoid refined carbs and added sugars strictly for 7 days to see results.
Scientific References:
1. Ridker, P. M. (2003). 'C-reactive protein: a simple test to help predict risk of heart attack and stroke.' Circulation.
2. Esposito, K., et al. (2004). 'Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome.' JAMA.
1. Ridker, P. M. (2003). 'C-reactive protein: a simple test to help predict risk of heart attack and stroke.' Circulation.
2. Esposito, K., et al. (2004). 'Effect of a mediterranean-style diet on endothelial dysfunction and markers of vascular inflammation in the metabolic syndrome.' JAMA.