Discover foods that fight inflammation and the risk of chronic diseases, as well as those that have the exact opposite effect and should be avoided
The best way to fight inflammation is not in a magic pill, but in the kitchen and refrigerator. Anti-inflammatory diets help fight inflammation and the risk of chronic diseases, according to scientists at Harvard University.
It is noted that many serious diseases such as cardiovascular disease, diabetes, arthritis, depression and Alzheimer's disease have been associated with chronic inflammation.
Numerous studies have shown that food and beverage ingredients may have anti-inflammatory properties, says Dr. Frank Hu, Professor of Nutrition and Epidemiology at the Department of Nutrition, Harvard University School of Public Health.
An anti-inflammatory diet should include the following foods, according to Harvard University researchers.
- Tomatoes
- Olive oil
- Green leafy vegetables
- Nuts such as almonds and walnuts
- Fatty fish such as sardines and salmon
- Fruits such as citrus fruits and all categories of berries
Fruits and vegetables such as blueberries, apples and green leafy vegetables are rich in antioxidants and polyphenols - protective substances contained in plants.
In addition, research has linked nuts to reduced rates of inflammation and reduced risk of cardiovascular disease and diabetes.
Of course, reducing the body's inflammation levels depends on an overall healthy diet. In this direction the ideal choice is the Mediterranean diet which is rich in fruits, vegetables, nuts, whole grains, fish and olive oil.
An additional benefit of an anti-inflammatory diet is its effect on physical and emotional health. "Healthy eating is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life," says Dr. Frank Hu, Professor of Nutrition and Epidemiology at the Department of Nutrition, Harvard University School of Public Health.
Along with choosing foods with anti-inflammatory properties, it is good to avoid foods that aggravate inflammation in the body. These are:
- Processed carbohydrates such as white bread and pastries
- Fried potatoes and other fried foods
- Soft drinks and sugary drinks
- Red meat and processed meat
- Saturated fats
It is no coincidence that foods that have been linked to harmful effects on our health and chronic diseases such as type 2 diabetes and cardiovascular disease have also been linked to causing inflammation in the body. They are also considered guilty of increasing obesity rates.
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