Choosing an Anti-Inflammatory Diet

A healthy diet is a great way to reduce inflammation. Just as eating unhealthy food can lead to inflammation, eating healthy foods can help reduce inflammation.

Anti-Inflammatory Foods

Some foods, such as these beneficial foods, are better than others at helping reduce inflammation:

1.Berries. Blueberries, blackberries, and strawberries are high in antioxidants. Antioxidants are known for reducing inflammation and helping regulate the immune system.

2.Fatty fishes. Fish is a good source of protein and omega-3 fatty acids. Omega-3 acids EPA and DHA found in fish help reduce inflammation. The best fish options are:

●Salmon

●Sardines

●Herring

●Mackerel

●Anchovies

3.Cruciferous vegetables. These vegetables are very healthy for your body and have been associated with lowering the risk of heart disease and cancer. Examples of cruciferous vegetables are:

●Broccoli

●Cauliflower

●Brussel sprouts

●Kale

●Green cabbage

4.Avocados. Avocados are considered a superfood. With high levels of potassium, magnesium, fiber, and healthy fats, these are especially good to include in a healthy diet. Some studies also show that they may have an anti-inflammatory compound.

5.Green tea. Research shows that green tea can help reduce the risk of heart disease, cancer, Alzheimer’s disease, and obesity. Green tea has an antioxidant called EGCG that helps inhibit inflammation.

6.Peppers. Peppers are high in vitamin C and antioxidants known for reducing inflammation.

7.Grapes. Grapes are thought to reduce the risk of heart disease, obesity, Alzheimer’s, and eye disorders. They also contain anthocyanins, a compound that has antioxidant effects.

8.Tomatoes. Tomatoes are packed with vitamin C, potassium, and lycopene which is an antioxidant that is good for reducing inflammation.

9.Nuts. Nuts include healthy fats and vitamin E that have anti-inflammatory effects. The best kinds of nuts for anti-inflammation are:

●Almonds

●Hazelnuts

●Pecans

●Peanuts

10.Extra virgin olive oil. This oil is a healthy fat that has been linked to reduced risk for heart disease, brain cancer, and stroke. Extra virgin olive oil contains antioxidants and oleic acid that studies show can help reduce inflammation.

11.Whole grains. Whole grains like oatmeal, brown rice, and whole wheat bread are considered a healthy alternative to refined grains. The fiber in these grains may also help fight inflammation.

12.Herbs and spices. Some herbs and spices thought to reduce inflammation are:

●Turmeric

●White willow bark

●Maritime pine bark

●Chili peppers

●Frankincense

●Black pepper

●Rosemary

●Cloves

●Ginger

●Cinnamon

In general, a healthy diet that consists of vegetables and dark leafy greens, fruits, whole grains, fish, healthy fats, and nuts is beneficial for reducing inflammation.

Foods to Avoid that May Cause Inflammation

There are also foods and ways of preparing food that can increase inflammation in the body.

Some things to avoid when trying to have an anti-inflammatory diet are:

• ●Refined carbohydrates like white bread or pastries

• ●Fried foods

• ●Sweetened beverages

• ●Red meat

• ●Processed meat like hot dogs and sausage

• ●Margarine, shortening, and lard

• ●Foods that are highly processed, like boxed cereals and other meals

• ●Sugar and sweeteners

• ●Trans fats

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