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  • Anti-Inflammatory Diet
    When suffering from an infection, virus, or injury, your immune system triggers an inflammatory response to protect and heal the body. Unfortunately, sometimes the immune system sets off an inflammatory response when there’s no foreign invader to protect against. While medications are available to help fight inflammation, you may also find lasting relief by eating the right foods and avoiding the wrong. Read >>
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Health and Fitness News

Anti-Inflammatory Diet

Fight unwanted inflammation with the right foods.

When suffering from an infection, virus, or injury, your immune system triggers an inflammatory response to protect and heal the body.

Unfortunately, sometimes the immune system sets off an inflammatory response when there’s no foreign invader to protect against. When this happens, healthy, normal tissue is damaged.

Faulty, chronic inflammation is associated with a long list of health conditions including arthritis, atherosclerosis, cancer, diabetes, asthma, allergies, fibromyalgia, Alzheimer’s, muscle pain, and possibly mental health disorders. While medications are available to help fight inflammation, you may also find lasting relief by eating the right foods and avoiding the wrong.

Interested in learning more? Keep reading to learn how to ward off or curb unwanted inflammation.

Eat Less Of…

Some foods make inflammation in the body worse. Interestingly, these foods are also associated with weight gain, type 2 diabetes, and heart disease, making them foods everyone should limit or avoid, regardless of their current state of health.

In your effort to reduce inflammation, cut back on foods made with refined carbohydrates. This includes white breads, cereals, pastas, cookies, cakes, and rice. While you’re at it, avoid fried foods such as French fries, fried chicken, fried cheese, fried desserts, and fried fish.

As much as you may enjoy steak, limit the amount of red and processed meat you consume. High in saturated fats, these meats are closely associated with inflammation. This means hamburgers, steaks, sausage, and hot dogs need to be eaten maybe once or twice a week at the most.

And while it adds a lot of flavor, keep shortening and lard out of your house.

Anything made with trans fats increases your LDL cholesterol and inflammation markers.

Because sugar triggers inflammation in the body and contributes to weight gain, high cholesterol, and high blood sugar, do your body a favor and avoid sweets, processed foods with added sugars, soda, and sweetened beverages.

Eat More Of…

Foods that reduce or prevent inflammation are also foods that help prevent disease. Hence why you should focus on eating whole foods or minimally processed foods.

Fruits contain nutrients, antioxidants, and fiber to fight inflammation. All fruit is good for you, but berries are especially powerful in the fight against inflammation. Take your pick of strawberries, blueberries, raspberries, cherries, or blackberries, and eat them as a snack, side dish, or in salads or smoothies.

Eat more vegetables. Leafy, green vegetables such as kale, collards, and spinach and cruciferous vegetables including broccoli and cauliflower contain antioxidants and polyphenols that protect the body against inflammation.
Include whole grains in your diet. Whole-grain breads, pastas, cereals, and rice are high in fiber, a weapon in the fight against inflammation.

Snack on a few nuts or add them to salads. They’re rich in healthy fats that ward off inflammation. Whether you go with walnuts, pecans, peanuts, cashews, or almonds, the choice is yours.

Plan to eat fish at least twice a week. Choose fatty fish such as salmon, tuna, sardines, or mackerel, since these types of fish are high in omega-3 fatty acids, a fat that’s known to fight inflammation and reduce your risk of heart disease.

Increase the amount of beans in your diet. Loaded with fiber, protein, and antioxidants, beans work to reduce inflammation. Black beans, kidney beans, chickpeas, pinto beans, lentils, navy beans, and peas are all healthy options, and they’re versatile as well! Put them on your menu as a side dish, in soups, in salads, or in tacos.

Use anti-inflammatory spices and herbs to season your food. Garlic, turmeric, ginger, cinnamon, cayenne, cloves, sage, and rosemary are all beneficial to eat in your quest to reduce inflammation.


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