The food choices you make plays a significant role in your health and well being. Chronic inflammation and high cholesterol levels are two common concerns that can severely affect your health. Fortunately, adopting an anti-inflammatory diet can help address both issues naturally. Here are some delicious and easy-to-make DIY anti-inflammatory meals that can help you tackle inflammation and lower your cholesterol.
Connection Between Inflammation and Cholesterol
According to a study published in MDPI’s ‘Nutrients,’ chronic inflammation in the body can lead to various health problems, including cardiovascular issues like high cholesterol. Conversely, high cholesterol levels, especially LDL (low-density lipoprotein) cholesterol, can contribute to inflammation and increase the risk of heart disease. Therefore, adopting an anti-inflammatory diet can help you to reduce inflammation and promote healthier cholesterol levels.
Key Ingredients for Anti-Inflammatory Meals
Several ingredients have anti-inflammatory properties and can help lower cholesterol levels. According to researchers from the Tripler Army Medical Centre, here are some key players to include in your DIY meals:
- Omega-3 Fatty Acids: Found in fatty fish like salmon, flaxseeds, chia seeds, and walnuts, omega-3 fatty acids have potent anti-inflammatory effects and can help lower LDL cholesterol.
- Fibre-Rich Foods: Foods high in soluble fibre, such as oats, barley, legumes, and fruits like apples and oranges, can help reduce LDL cholesterol levels by binding to cholesterol and aiding in its elimination from the body.
- Colourful Fruits and Vegetables: Brightly coloured fruits and vegetables like berries, spinach, kale, and bell peppers are rich in antioxidants and phytonutrients that combat inflammation and support heart health.
- Healthy Fats: Incorporating sources of healthy fats like avocados, olive oil, and nuts such as almonds and pistachios can help lower LDL cholesterol levels while providing essential nutrients.
DIY Anti-Inflammatory Meal Ideas
Now, let's explore some simple yet delicious recipes that use these anti-inflammatory ingredients:
- Salmon and Quinoa Salad: Combine cooked quinoa with flaked salmon, diced avocado, cherry tomatoes, cucumber slices, and fresh spinach leaves. Drizzle a dressing made from olive oil, lemon juice, and a dash of honey on top of your salad.
- Overnight Oats with Berries: In a jar, mix rolled oats with almond milk, chia seeds, and a dollop of Greek yoghurt. Add a handful of mixed berries and refrigerate overnight. In the morning, top with sliced almonds and a drizzle of honey.
- Chickpea and Vegetable Stir-Fry: Sauté chickpeas with colourful vegetables like bell peppers, broccoli, and snap peas in a pan with olive oil and minced garlic. Season with turmeric, ginger, and a splash of low-sodium soy sauce. Serve over brown rice or quinoa.
- Mediterranean Veggie Wrap: Fill a whole-grain wrap with hummus, sliced cucumbers, tomatoes, red onion, baby spinach, and crumbled feta cheese. Drizzle with balsamic glaze and wrap tightly.
- Grilled Chicken and Veggie Skewers: Thread chunks of chicken breast, bell peppers, zucchini, and cherry tomatoes onto skewers. Brush with a marinade made from olive oil, lemon juice, garlic, and dried herbs. Grill until chicken is cooked through and vegetables are tender.
These DIY anti-inflammatory meals can nourish your body with wholesome ingredients that support heart health and lower cholesterol levels. Experiment with different recipes and adapt them to suit your taste preferences and dietary needs. Remember to prioritise whole, nutrient-rich foods and enjoy the process of cooking and eating delicious, healthful meals. Here's to nourishing your body and supporting your well-being with every bite!