Before we get into yet another diet – the anti-inflammatory diet – let us tell you what is inflammation in the first place. You might think that inflammation is swelling or redness that usually happens when you hurt a part of your body. Yes, they are signs of inflammation, but external signs. There is more to inflammation that you should know about.
What is Inflammation?
Inflammation is your body’s way to protect itself from illnesses, infections and injuries. Your immune system activates when your body identifies foreign microbes or chemicals and leads to inflammation. Inflammation is a natural process and normal, but sometimes when inflammation persists, it results in chronic inflammation which leads to some major diseases such as Alzheimer’s, depression, arthritis, depression, cancer and heart diseases. Chronic inflammation could also be the result of smoking, obesity and excessive drinking. Your diet also plays an important role when it comes to health.
Interested to know the foods that might help ward off chronic inflammation? Read on.
What are Anti-inflammatory Diets?
As the name suggests, anti-inflammatory diets help control inflammation in the body which might lead to ill health and promote better health. Inflammation has more of an impact on your body than you think. An anti-inflammatory diet will help with inflammation and also alleviate the risk of some deadly diseases.
Anti-inflammatory Diet and Heart Health
You must have thought that high cholesterol and blood pressure are only two risks of heart health. Inflammation is next in that list of major factors leading to heart diseases. Inflammation fights off germs and infections that are trying to attack the body’s cells. A build-up of cholesterol and other substances in your arteries can initiate an inflammatory response which might irritate your blood vessels. It will also promote blood clots and the growth of plaques. This results in a heart attack or stroke.
A recent study has shown that working on reducing your inflammation can help prevent heart diseases and strokes.
Foods You Should Avoid
Some foods might increase inflammation, including omega- 6 fatty acids. However, you can’t cut completely omit omega-3 fatty acids from your diet, since it helps maintain bone health, regulate metabolism and promote brain function.
So, you should balance your intake of omega-3 fatty acids to avoid inflammation yet get sufficient nutrients. Other foods you should avoid include:
- Sweet sugary drinks
- Refined carbs, including white pasta, white bread, etc.
- Unhealthy fats such as cakes, candies and ice-cream
- Processed meat
- Certain oils
- Trans fat
- Processed snacks
Foods You Should Eat
Nutritious whole foods can help reduce inflammation. You should eat loads of anti-inflammatory foods, including:
- Vegetables such as broccoli, cabbage, cauliflower, etc.
- Avocadoes and olives (they are high-fat fruits)
- Fatty fish
- Green tea
- Red wine
- Fruits like grapes and cherries
Also Read: Protein Myths Busted By Dr Swati Bathwal
Some Other Tips To Avoid Inflammation
An anti-inflammatory diet is a must to reduce inflammation and associated risks. But some lifestyle habits will also improve your chances. Incorporating a healthy diet along with some other healthy lifestyle habits can help reduce the risk.
- Do not smoke
- Maintain a healthy weight
- Do physical exercise or some kind of activity to remain active
- Drink in moderation
- Do not eat junk food
- Avoid oily and fried foods
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