It’s a strong claim that chronic inflammation leads to chronic diseases. An anti-inflammatory diet helps reduce inflammation and prevent diseases. Besides, it may increase your general well-being. Anti-inflammatory diet is not designed for weight-loss, but it’s still possible to lose weight as calorie intake will be reduced.
An anti-inflammatory diet helps to facilitate optimum mental and physical efficiency. Studies have shown that an anti-inflammatory diet can help prevent many diseases including heart disease, cancer of many kinds, Alzheimer’s disease, allergies, diabetes, gastrointestinal problems, stroke, and arthritis.
How to Control Chronic Inflammation
We’ll have a better understanding of how to manage it as we learn more about inflammation. Although there are three easy ways how you can begin fighting today.
- Lose excess pounds. Losing the visceral abdominal fat will reduce the risk of cardiovascular disease and diabetes.
- According to doctors, exercise is the best method to burn inflammatory flab from your gut.
- Change your diet. Certain foods can directly affect your inflammation level.
The Worst Foods for Inflammation
- Saturated fat, found mostly in animal-based foods like red meat and whole-fat dairy products, is bad both as it raises LDL [bad] cholesterol and promotes inflammation in the body.
- Omega-6 polyunsaturated fat may also be inflammatory and is hard to notice because food labels don’t list omega-6. It’s listed under all polyunsaturated fats. Omega-6 may be found in corn, soybean, sunflower, and safflower oils.
- Sugar and other simple carbs may have an effect that spikes your blood sugar which is connected to higher levels of inflammation.
What Can You Eat in a Anti-Inflammatory Diet Meal Plan
- Fish, Canola Oil, Walnuts. These are very rich in omega-3, which is a type of polyunsaturated fat that can help against inflammation.
- Olive Oil, Peanut Oil, Nuts, Avocados. These foods are very high in monounsaturated fat, which are anti-inflammatory and associated with restoring cholesterol balance in your body. Olive oil, on the other hand, might have unique anti-inflammatory powers.
- Fruits, Vegetables, Whole Grains. These groups of foods provide inflammation defense as they contain antioxidants that can affect inflammation. Experts also recommend eating two cups of fruit and two and a half cups of vegetables every day, in different colors.
- Herbs, Spices, Teas. Most herbs and teas are antioxidants that can fight inflammation.
Anti-Inflammatory Diet Sample Meal Plan
Adding foods that can fight inflammation into your daily diet may be a difficult task for a non-professional. Dietitians offer the following alternatives to the typical diets:
Anti-Inflammatory Diet Sample Meal Plan: Breakfast
- Oatmeal with skim milk
- Raisins and walnuts
- a half cup of blueberries
- green tea
Anti-Inflammatory Diet Sample Meal Plan: Lunch
- Turkey sandwich (100-percent whole-wheat bread, red leaf lettuce, tomato)
- 100 percent fruit juice.
Anti-Inflammatory Diet Sample Meal Plan: Snack
- Two tablespoons mixed nuts and grapes
Anti-Inflammatory Diet Meal Plan: Dinner
- Three ounces of baked salmon
- brown rice
- steamed asparagus spears
- salad with spinach leaves, red peppers, red onion,avocado, and dressing made with olive oil and vinegar
- Red wine.
Anti-Inflammatory Diet Meal Plan: Dessert
- Sliced fresh peaches sprinkled with cinnamon