Inflammation, a process meant to heal, can often become a danger; chronic inflammation causes heart attacks, stroke – and even cancer. How can you prevent this first-aid response from becoming a first-line attacker?
Fruits And Vegetables
Fresh veggies and fruits are perhaps the best first line of defense towards neutralizing inflammatory foods. All fruits and vegetables, due to their rich nutrient and fiber content, help to combat chronic inflammation, so make sure to include adequate amounts of these foods daily. Some types of fresh produce, however, are even more potent than others. Some terrific anti-inflammatory fruits and vegetables to include in your meal plan include:
- Mushrooms
- Papaya
- Sweet potatoes/purple yams
- Brussels sprouts
- Spinach
- Broccoli
Fish
Omega-3 Fatty Acids Found in fish oil and certain plant and nut oils, like canola and flaxseeds, omega-3 fatty acids are heavy hitters in the fight against heart disease. Fish oil that contains both DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) helps to lower triglycerides and reduces your risk for heart disease, heart attack, abnormal heart rhythms and lowers blood pressure. It is important to note that excessive omega-6 fatty acids, found in corn and sunflower oil, can interfere with the health benefits of omega-3 fats, in part because they compete for the same enzymes which can lead to an increase in inflammation-promoting hormones.
Fish overflows with two key omega-3 fatty acids: eicosapentaenoic acid and docosahexaenoic acid (EPA and DHA for short). Both are potent anti-inflammatories. Studies show that people who eat fish regularly are less likely to die from a heart attack or stroke, or develop Alzheimer’s disease. In fact, studies have shown that eating omega-3-rich fish just once a week may lower a person’s risk of developing Alzheimer’s by up to 60 percent.
Healthy Fats
Yes, you are reading this right – fats can also be healthy and anti-inflammatory as well! Most healthy fats are derived from plants, and are animal free. To help along, look for polyunsaturated and monounsaturated fats, and avoid animal-derived saturated fats as much as possible, and trans fats at all costs. The body uses fatty acids to make prostaglandins, the main hormones that control inflammation. Because the body must make do with what’s at hand, a diet heavy in pro-inflammatory fats will fan inflammation. Conversely, meals that balance pro- and anti-inflammatory fats cool things off. Fats to avoid include safflower oil, sunflower oil, corn oil and all partially hydrogenated oil.
Miscellaneous
Food condiments can also be anti-inflammatory by nature. For example, herbs and spices not only pack a punch in taste, but also in [|]free-radical fighting antioxidants[:|]. Trade the salt shaker for some of these spices below:
- Turmeric
- Cinnamon
- Cumin
- Cloves
- Saffron
- Ginger
- Anise
- Peppercorn
- Paprika
Try some of these antioxidant-rich foods today to start your path on a healthier journe