What is hs-CRP?
hs-CRP stands for high-sensitivity C-reactive protein. It's a protein your liver makes when there's inflammation somewhere in your body. The "high-sensitivity" part means the test can detect very small amounts — important because we're looking for low-grade, chronic inflammation, not the obvious kind from an infection.
Think of hs-CRP as a general alarm system. It doesn't tell you exactly what's inflamed, but it tells you something is. And when that alarm is always on, even slightly, it matters.
Why it matters for longevity
Chronic low-grade inflammation is now considered one of the root drivers of nearly every major age-related disease — heart disease, cancer, Alzheimer's, diabetes, and more. Researchers sometimes call it "inflammaging."
Studies show that people with consistently low hs-CRP levels have significantly lower rates of cardiovascular events. The American Heart Association recognizes hs-CRP as a useful marker for heart disease risk — even in people whose cholesterol looks normal.
For women specifically, hs-CRP has been shown to be a strong predictor of future heart events, sometimes even more so than or cholesterol levels.
What the numbers mean
The conventional interpretation for cardiovascular risk is:
- Low risk: below 1.0 mg/L
- Average risk: 1.0–3.0 mg/L
- High risk: above 3.0 mg/L
Longevity-focused physicians generally aim for below 1.0 mg/L — and ideally as low as possible. Values above 3.0 may indicate active inflammation from an infection, injury, or chronic condition and should be discussed with a doctor.
Keep in mind that a single reading can be thrown off by a cold, minor injury, or intense exercise. If your result is elevated, it's worth retesting a few weeks later to see if it's a pattern.
What affects your hs-CRP
- Body composition: Excess body fat, especially around the midsection, is one of the biggest sources of chronic inflammation. Fat tissue actively produces inflammatory signals.
- Diet: Processed foods, refined carbohydrates, seed oils, and excess alcohol all promote inflammation. Whole foods, omega-3 fats, and colorful vegetables do the opposite.
- Exercise: Regular moderate exercise lowers hs-CRP over time. But overtraining or extreme exercise without recovery can temporarily raise it.
- Sleep: Poor sleep is directly linked to higher inflammatory markers. Even a few nights of bad sleep can spike hs-CRP.
- Stress: Chronic stress raises , which in turn promotes inflammation when elevated long-term.
- Smoking: A major inflammatory driver. Quitting is one of the fastest ways to lower hs-CRP.
- Gum disease: Often overlooked — oral infections and gum disease contribute to systemic inflammation.
How to get tested
hs-CRP is a simple blood test that does not require fasting. It's inexpensive and widely available. You can ask your doctor to add it to your routine blood work, or order it directly through online lab services. Testing once or twice a year is reasonable for monitoring.
Make sure you request the "high-sensitivity" CRP test — the standard CRP test is designed for detecting major infections and isn't sensitive enough for cardiovascular risk assessment.
How to improve it
- Eat more omega-3s. Fatty fish (salmon, sardines, mackerel), walnuts, and flaxseeds have strong anti-inflammatory effects. An Omega-3 Index above 8% is linked to lower inflammation.
- Move regularly. Consistent moderate exercise — zone 2 cardio, strength training, walking — lowers hs-CRP over time. Use our Heart Rate Zone Calculator to find your training zones.
- Reduce processed food. Replace packaged snacks and sugary drinks with whole foods. This alone can significantly lower inflammation.
- Prioritize sleep. Seven to nine hours of quality sleep gives your body time to repair and reduces inflammatory signaling.
- Manage stress. Even simple practices like daily walks, deep breathing, or time in nature can lower stress-driven inflammation.
- Maintain a healthy weight. Reducing excess body fat, especially visceral fat around the organs, is one of the most powerful ways to bring hs-CRP down. Check your Waist-to-Hip Ratio to see where you stand.