Inflammation can be fought through diet, health experts say. Chronic inflammation is harmful to your body, is associated with many diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.
“Many experimental studies have shown that components in food or beverages can have anti-inflammatory effects,” says Dr. Frank Hu, professor of nutrition and epidemiology in the Department of Nutrition at the Harvard School of Public Health via Harvard Health .
Anti-inflammatory diet weighs whole, unprocessed foods
The anti-inflammatory diet includes nutrient-dense, unprocessed or minimally processed foods and lots of vegetables. Examples of anti-inflammatory diets are the Mediterranean diet, DASH, and the MIND diet.
The Mediterranean diet is rich in fruits, vegetables, nuts, whole grains, fish, and healthy oils.
An anti-inflammatory diet also supports your mood
A more natural and less processed diet can have favorable effects on your physical and emotional health. “A healthy diet is beneficial not only in reducing the risk of chronic diseases, but also in improving mood and overall quality of life,” says Dr. Hu.
Foods that include an anti-inflammatory diet
An anti-inflammatory diet includes: fruits such as strawberries, blueberries, cherries and oranges, tomatoes, green leafy vegetables; fatty fish such as salmon, mackerel, tuna, and sardines; walnuts, almonds and peanuts; and olive oil.
Foods to avoid
As much as possible, reduce or avoid foods that cause inflammation such as: refined carbohydrates, such as white bread and cakes; fried foods; sugary drinks like soda; red meat and processed meats; margarine and butter.
How to follow an anti-inflammatory diet
Eat less meat. Opt for fatty fish, they are rich in omega-3s with anti-inflammatory properties. Aim for two to three servings a week, as the American Heart Association suggests. You can also include lean poultry such as chicken and turkey in your diet. Legumes, nuts, and seeds add plant protein to your diet.
Include vegetables on your plate. Research has found that two servings of fruit a day and three of vegetables they can help prevent disease and promote a long life. Brussels sprouts, broccoli, and bell peppers are examples of vegetables packed with anti-inflammatory antioxidants.
Berries and other fruits. Instead of a cupcake, opt for a berry mix. Berries are rich in polyphenols, especially anthocyanins, with powerful antioxidant and anti-inflammatory effects that have been shown to promote brain and heart health.
Opt for whole grains. Whole grains like oatmeal, brown rice, quinoa, millet, or couscous They contain substances that help promote the growth of healthy bacteria that can produce compounds that help counteract inflammation.
Beans and other legumes at least three times a week. Beans, lentils, chickpeas and peas are rich in fiber, provide protein, vitamins, minerals and antioxidant compounds. Its consumption helps reduce the risk of chronic diseases such as heart disease and diabetes.
Eat nuts every day. Have a handful of raw walnuts as a healthy replacement for processed snacks. Nuts provide fiber, protein, good fats, vitamins, minerals and Antioxidant phytochemicals with anti-inflammatory effects.
Green tea and coffee. Instead of a carbonated soda, opt for unsweetened green tea or coffee. Both contain antioxidant and anti-inflammatory polyphenols.
Olive oil. Use olive oil as the main added fat, replacing other oils and fats such as butter or margarine.
Success in reducing inflammation
To be successful in reducing inflammation, an anti-inflammatory diet must be followed as part of a lifestyle. “Changing your diet for the long term, not just for 3-6 months,” Mari Ricker, a professor of medicine at the University of Arizona, tells Insider.
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