15 Tips for an Anti-Inflammatory Diet
Inflammation is a contributing factor in some chronic illnesses - including: arthritis, heart disease, Alzheimer’s, and Parkinson’s (source). Reducing inflammation is a crucial component of a long-term health strategy. Here’s a list of 15 ways you can reduce inflammation with your diet - nothing on this list is particularly surprising or hard to do, but it does mean making good choices day to day.
1. Drink Lots of Water
Water helps your liver with detoxification and aids with digestion. It keeps your system moving!
2. Eat a Rainbow of Fruit & Vegetables
If you make sure to eat a variety of colorful fruit and vegetables, you’ll ensure you’re taking in all the essential vitamins and nutrients you need. Leafy greens, tomatoes, and berries are especially good for reducing inflammation (source).
3. Avoid Processed Food & Meats
Refined carbohydrates like white bread and pastries, as well as red meat increase inflammation. Additionally, soda and margarine should be avoided (source).
4. Avoid Fried Foods
Fatty fried food like french fries should be avoided as they increases inflammation.
5. Don’t Drink Too Much
Chronic inflammation is often associated with alcohol related medical conditions (source). It’s important not to over-stress your liver with alcohol.
6. Eat Lots of Leafy Greens
Dark, leafy greens are packed with vitamin K and are an excellent way to prevent inflammation in your body (source).
7. Enjoy Healthy Fats
Avocado oil and extra virgin olive oil are healthy fats that will also prevent inflammation. They’re a perfect swap for less healthy margarine and shortening.
8. Eat High Quality Dark Chocolate
High quality dark chocolate and cocoa have antioxidants that reduce inflammation. And it’s delicious too!
9. Reduce Your Meat Consumption
Red meat may increase levels of C-Reactive Proteins which lead to inflammation and increases the risk for more serious illnesses (source).
10. Eat Unrefined Grains High in Fiber
Oatmeal, brown rice, whole wheat bread, and other unrefined grains are high in fiber and antioxidants which can reduce inflammation.
11. Have a Handful of Nuts
Nuts are rich in fatty acids and fiber and nut consumption has been shown to reduce inflammation (source).
12. Try to Avoid Refined Sugars
Consuming excess processed sugars and raising your blood sugar can cause inflammation throughout your body.
13. Eat Fish Twice a Week
Oily fish like salmon, mackerel, sardines, and tuna are rich in omega-3 fatty acids which lower inflammation.
14. Have Legumes Twice a Week
Beans that are well soaked tend to be digested more easily.
15. Reduce Your Salt Intake
Excessive salt intake has been linked to increased inflammation and high blood pressure (source).