Focus on intact whole grains such as oats, quinoa, farro and brown rice (to name a few) rather than loading up on foods made with whole grain flour, such as bread, tortillas and crackers. Whole grains, beans and lentils for fiber and nutrients. For fruit, berries, tart cherries and oranges have the strongest effect on inflammation. Garlic and onions are anti-inflammatory powerhouses, too. Top picks are leafy greens - kale, spinach and Swiss chard to name a few - and the cruciferous family, including broccoli, Brussels sprouts, cabbage and cauliflower. You can't go wrong by making at least half of your plate non-starchy vegetables. Olive oil - a key component of the Mediterranean diet - is high in antioxidants, as well as healthy monounsaturated fats.įruit and non-starchy vegetables for fiber, antioxidants and phytonutrients. Of the nuts, walnuts have the most research showing an anti-inflammatory effect, but almonds are another excellent choice. If you just don't have a taste for fish, consider taking a good quality fish oil supplement. Aim to eat at least two fish meals per week. For fish, salmon takes top honors for inflammation-busting omega-3 fats, but sardines, mackerel, anchovies and trout are other good choices. įatty fish, olive oil, avocados, nuts and seeds for the healthy fats. In general, think whole, minimally processed foods. There's no single anti-inflammatory diet, but the traditional Mediterranean diet is a good model to follow, with loads of science to back it up. In other words, an anti-inflammatory diet may help add years to your life and life to your years. Research has shown that eating a diet rich in anti-inflammatory foods can lower the risk of chronic disease, as well as promote gut and brain health, and slow skin aging. In fact, reducing inflammation may lower the risk of heart attack and stroke even when blood cholesterol is not at optimal levels.ĭiet and lifestyle shifts are the best way to prevent or reduce chronic inflammation. Instigators include an unhealthy diet, lack of physical activity, unmanaged stress and lack of sleep, along with environmental pollutants.Ĭhronic inflammation contributes to many long-term diseases, including cardiovascular disease, type 2 diabetes and cancer. It happens when your immune system is persistently on high alert and ends up damaging your body. Chronic, or systemic, inflammation is an unhealthy, chaotic process. Your immune system mobilizes to destroy foreign invaders and clean up damaged tissue, then quiets back down. Acute inflammation, which happens after an injury or infection, is an orderly, healthy process. In general, inflammation happens when your body reacts to something abnormal. And then there are the plentiful myths about which foods affect inflammation. Many people aren’t quite clear on what inflammation is and why we should be concerned about it. There’s a lot of talk about inflammation and anti-inflammatory diets - but there’s also a lot of misinformation and confusion surrounding these nutrition buzz words.
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