Inflammatory Foods List PDF

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Anti Inflammatory Foods

I wanted to share some information that I have been researching these past few months about how diet can affect inflammatory responses in the human body. 

There is an epidemic of inflammatory diseases that affect millions of people every day, and many experts point to chronic inflammation as the cause of some cancers and rheumatoid arthritis. 

Personally, I have recently been dealing with chronic swelling in my twice-injured and surgically repaired right knee.  As an alternative to taking (NSAIDs)- nonsteroidal anti-inflammatory drugs- which can be very harmful to the body, I have begun an anti-inflammatory diet, which I am happy to say, has been working really well. 

I wanted to share some of the research I found on which inflammatory foods to avoid and which anti-inflammatory foods to add to your diet.  The focus of this month’s blog will be on which inflammatory foods to avoid.

The World Cancer Research Fund estimates that some eight million people die from cancer each year. According to statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004.

Cancer and heart disease, the deadly manifestation of chronic inflammation, is expected to remain the leading causes of death in developed countries for many years to come.

Study after study shows that the risk of cancer and heart disease are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite we take, we’re either increasing or decreasing inflammatory compounds in the body.

To shift the balance to your favor, other than incorporating more natural anti-inflammatory foods into your diet, it is also equally important to avoid or cut down on foods that are known to promote inflammation.

Here, we look at the top ten foods which set the stage for inflammatory diseases:

Anti-inflammatory foods An anti-inflammatory diet should include these foods: tomatoes olive oil green leafy vegetables, such as spinach, kale, and collards nuts like almonds and walnuts fatty fish like salmon, mackerel, tuna, and sardines fruits such as strawberries, blueberries, cherries, and oranges

Benefits of anti-inflammatory foods

On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. Hu. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols—protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. Coffee, which contains polyphenols and other anti-inflammatory compounds, may protect against inflammation, as well.

Anti-inflammatory diet

To reduce levels of inflammation, aim for an overall healthy diet. If you’re looking for an eating plan that closely follows the tenets of anti-inflammatory eating, consider the Mediterranean diet, which is high in fruits, vegetables, nuts, whole grains, fish, and healthy oils.

In addition to lowering inflammation, a more natural, less processed diet can have noticeable effects on your physical and emotional health. “A healthy diet is beneficial not only for reducing the risk of chronic diseases but also for improving mood and overall quality of life,” Dr. Hu says.

Anti-inflammatory diet tips

It can be challenging to transition to a new way of eating, but the following tips may help:

  • Pick up a variety of fruits, vegetables, and healthful snacks during the weekly shop.
  • Gradually replace fast food meals with healthful, homemade lunches.
  • Replace soda and other sugary beverages with still or sparkling mineral water.

Other tips include:

  • Talking to a healthcare professional about supplements, such as cod liver oil or a multivitamin.
  • Incorporating 30 minutes of moderate exercise into the daily routine.
  • Practicing good sleep hygiene, as poor sleep can worsen Trusted Source inflammation.

Can supplements help reduce inflammation? Find out here.

Language English
No. of Pages1
PDF Size1 MB

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