What Foods To Eat For Less Inflammation
You may already know that most chronic disease is correlated to chronic inflammation and that macro-nutrients like Omega 3 fatty acids and polyphenols play key roles in bringing down inflammation levels. 1
But what does that mean in terms of what to eat each day?
Try whole grains in place of processed breads
Whole grains provide fiber, B-vitamins, protein, antioxidants, and trace minerals (iron, zinc, copper, and magnesium). A diet rich in whole grains has been shown to reduce the risk of heart disease, type 2 diabetes, obesity, and some forms of cancer.2
Try dark greens and ruby fruits in place of starches and sweets
When it comes to vegetables, the more color and variety, the better! Research shows vitamin K-rich leafy greens like spinach and kale, broccoli, cabbage and dark-colored berries including cherries curb inflammation. Limit your fruit intake to 2 times a day. Green apples and berries have the lowest blood sugar impact.
Try fish and poultry in place of red meat
Eat fish and poultry at least twice a week. Salmon, tuna, and sardines all have heart- and brain-healthy, omega-3 fatty acids. Be sure to choose wild-caught fish and free-range and/or organic chicken to limit your exposure to mercury, pesticides, antibiotics and other toxins.3 While lean red meats provide nutritional benefits such as B-vitamins and iron, limit red meat to a few times a month to reduce cancer risks.4
Try beans and legumes in place of processed meats
Legumes and beans are high in fiber, high in antioxidants and other anti-inflammatory substances. Think Ansazi beans, adzuki beans, black beans, black-eyed peas, chickpeas or lentils as choices. Avoid processed meats whenever possible. Processed meats (both pork and beef derived) are linked to higher cancer risks. 4
Try olive oil in place of butter
The next time you tear into your whole grain bread, consider using olive oil in place of butter! Olive oil contains beneficial mono- and polyunsaturated fats and are a healthier alternative to the saturated fats contained in butter.5
Try herbs and spices in place of salt
Herbs and spices not only taste good and add extra culinary pop to your food, they can also provide additional health benefits such as the anti-inflammation effects of tumeric and garlic. When reaching for the salt, choose sea salt for extra trace minerals and iodine.
Need more help with anti-inflammatory foods? Check out our Anti-Inflammation Diet page on vitalityplanner.com.