Reduce Inflammation With These Foods

According to Harvard Medical School, Doctors are learning that one of the best ways to reduce inflammation lies not in the medicine cabinet, but in the refrigerator. By following an anti-inflammatory diet you can fight off inflammation for good.

Foods that cause inflammation

Try to avoid or limit these foods as much as possible:

  • refined carbohydrates, such as white bread and pastries

  • French fries and other fried foods

  • soda and other sugar-sweetened beverages

  • red meat (burgers, steaks) and processed meat (hot dogs, sausage)

  • margarine, shortening, and lard

The health risks of inflammatory foods

"Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation," Dr. Hu says. "It's not surprising, since inflammation is an important underlying mechanism for the development of these diseases."

Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver. "Some of the food components or ingredients may have independent effects on inflammation over and above increased caloric intake," Dr. Hu says

It's all in the food you eat.

Research shows new links between chronic inflammation and a wide range of diseases. Here, Lana N shares an extensive list of anti-inflammatory foods that can help manage inflammation.

  • Extra-virgin olive oil

  • If you're pescatarian, oily fish such as salmon, mackerel, tuna, trout, herring and sardines

  • Brightly coloured vegetables, such as beetroot, capsicum, carrots, green leafy vegetables, and squash

  • Cruciferous veggies including broccoli, brussels sprouts, cabbage, cauliflower, kale and turnips

  • Brightly coloured fruits, such as apples, apricots, avocado, berries, cherries, mango, oranges, pineapple, red grapes, and tomatoes

  • Herbs and Spices- especially ginger, garlic chilli, cinnamon, curry powder and turmeric

  • Wholegrains such as barley, brown rice, buckwheat, oats and quinoa

  • Beans and legumes, such as cannellini beans, chickpeas, lentils and red kidney beans

  • Nuts, especially almonds, Brazil nuts, pecans, pine nuts, pistachios and walnuts (up to a handful a day)

  • Chia, Flax and Hemp Seeds


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