Chronic inflammation is linked to many major diseases including heart disease, cancer, arthritis, and depression among others. Which is why it is so important to make sure inflammation isn’t threatening your health. Although many medications can help to calm the inflammation, many people forget that chronic inflammation can also be fought with dietary changes. Here we list what foods to keep and what foods to drop to ensure you are doing your best to keep that chronic inflammation at bay.
What To Have Less Of
Fried And Fast Foods
The harmful oils, sugars and food additives can all cause an inflammatory response. In addition trans fats have been linked to inflammation. If you need to go for fast food, consider some of the grilled and healthier options and stay away from the fried options.
Red Or Processed Meats
Animal fats have been studied and successfully linked to inflammation. In addition, the way you cook your meats can be a factor in inflammation due to the carcinogens that are created when meats are cooked to long and at too high of temperatures (aka barbecued meats). Processed meats which include things like sausage and hotdogs are also linked to inflammation. You may not be able to go red meat free, but try to reduce the size of your portions and go for wild caught fish or turkey.
Juices have a sneakingly large amount of sugar that most people don’t even realize is there. It’s important to keep your sugar and artificial sweeteners down because they are both highly inflammatory. The problem is that sugars are also highly addictive so it is difficult to make this switch. If you need a sweet snack try a piece of fruit instead of juice. The fruit contains extra things like fiber and vitamins that the juice is lacking so it is a better choice.
Refined carbs are things like sweet pastries, white breads and white rice. These carbs strip away the fiber and other beneficial things that you will find in whole grains. Try to reduce these as much as you can.
What To Add More Of
Fruits And Vegtables
Fresh fruits and vegetables are one of the best additions to help combat inflammation. In particular leafy greens, blueberries and apples and three options that have extra antioxidants which can help to protect your health.
Studies have shown that people who eat lots of nuts often have a lower risk of cardiovascular diseases. Specifically almonds and walnuts are high in omega-3 fatty acids and are great snacks throughout the day.
Fish is much lower in salt and cholesterol than red meat, making them much better options for fighting off inflammation. They are high in omega-3 fatty acids which also lowers inflammation.
Tea is a great way to reduce inflammation. Both hot and cold tea have plenty of antioxidants. Green tea is one of the best options because it also helps to reduce heart disease. Add some cinnamon or lemon to whatever tea you choose to add a burst of flavor.