Anything highly processed, overly greasy, or super sweet is not a good choice for you if you have inflammation.
- Sweets, cakes and cookies, and soda: They are not dense in nutrients, and they are easy to overeat, which can lead to weight gain, high blood sugar, and high cholesterol (all related to inflammation). Sugar causes your body to release inflammatory messengers called cytokines. Soda and other sweet drinks are the main culprits. Anti-inflammatory diet experts often say you should cut out all added sugars, including agave and honey.
- High-fat and processed red meat (like hot dogs): These have a lot of saturated fat, which can cause inflammation if you get more than a small amount each day.
- Butter, whole milk, and cheese: Again, the problem is saturated fat. Instead, eat low-fat dairy products. They are not considered inflammatory.
- French fries, fried chicken, and other fried foods: Cooking them in vegetable oil does not make them healthy. Corn oil, safflower oil, and other vegetable oils all have omega-6 fatty acids. You need some omega-6s, but if you get too much, you throw off balance between omega-6s and omega-3s in your body and end up with more inflammation.
- Coffee creamers, margarine, and anything else with trans fats: Trans fats (look on the label for “partially hydrogenated oils”) raise LDL cholesterol, which causes inflammation. There is no safe amount to eat, so steer clear.
What Is an Anti-Inflammatory Diet, and What Foods Should You Eat?
What Is an Anti-Inflammatory Diet?
Chronic inflammation can โปรโมชั่น ufabet persist throughout your body, gradually damaging organs and contributing to health conditions, such as heart and blood vessel disease, type 2 diabetes, arthritis, and certain cancers.
The foods you eat have the potential to increase or decrease chronic inflammation. Anti-inflammatory diets build on that concept, with meals containing foods. That fight inflammation while limiting or avoiding those that promote it.
Anti-inflammatory diets suggest general guidelines, recommending you create meals based on these foods:
- Plenty of fruits, vegetables, beans, nuts, and seeds
- Whole grains
- Olive oil (and other healthy fats)
- Moderate amounts of eggs and low-fat dairy products
- Proteins from seafood and lean poultry
This approach gives you the flexibility of choosing from many different foods to create meals that fit you and your family.
Foods to Eat
Research suggests you have a lower risk of developing inflammation-related diseases if you follow a diet rich in the following
- Plant-based antioxidants
- Essential nutrients
- Healthy fats, including omega-3 fatty acids
The top sources of the anti-inflammatory nutrients listed above include:
- Fruits: berries, apples, cherries, oranges, grapes, and avocados
- Vegetables: spinach, kale, tomatoes, broccoli, beets, peppers, and mushrooms
- Whole grains: oats, quinoa, whole wheat, brown rice, barley, and buckwheat