Lately, many diseases have spread Due to increased rates of body inflammation Like heart disease, cancer, arthritis, and also low thyroid hormone levels. So let's give you a diet plan in this article that helps reduce the inflammation that can happen in your body, to prevent those diseases and enjoy a healthier life.
Here's everything you should know about inflammation:
Inflammation happens in your body as a sign that it's fighting changes like injuries or viruses This inflammation activates your immune system, and raises your body's temperature which helps fight disease and fix damaged cells. Some inflammations happen due to weight gain because harmful fats build up and negatively affect health and vitality. There are also some medical tests that can detect if your body has inflammation or not.
How to control chronic inflammation?
There are three ways to reduce chronic inflammation that might affect your body, and they are:
- Losing body weight: Reducing body fat and boosting fitness level help lower your chances of heart disease and diabetes.
- Regular activity: Regular exercise helps lower inflammation in the body because it significantly ups your metabolism.
- Following a healthy diet: Some foods can increase inflammation in your body, so you should limit their spread by following a healthy diet.
Foods that cause inflammation:
- Saturated fats: Saturated fats are found in most animal meats and dairy products. Besides raising bad cholesterol in the body, they also increase inflammation.
- Omega 6 and polyunsaturated fats: These fats are in corn oil, sunflower, and soy. They're listed in nutrition tables as unsaturated or polyunsaturated fats. These fats build up in our bodies mostly because we eat a lot of processed foods. The body needs omega 6 but in very small amounts.
- Sugars and simple carbs: These foods raise blood sugar a lot, which makes existing inflammation worse. That's why many nutrition experts recommend cutting down on sugars and simple carbs in our meals.
Best foods to reduce inflammation:
- Fish and nuts: These foods are high in omega-3, a type of polyunsaturated fat that differs from omega-6 because it helps reduce and fight inflammation. You can find it in nuts like almonds and walnuts, as well as in salmon and sardines.
- Olive oil, peanut oil, and avocado: These foods help balance bad and good cholesterol in the blood. Also, olive oil has other anti-inflammatory properties because it contains a substance called oleocanthal.
- AFruits, vegetables, and whole grains: These foods provide antioxidants that work against inflammation, plus some vitamins that help the body fight it, like vitamin A and vitamin C. So eating a big plate of veggies can reduce inflammation in your body.
- Herbs, spices, tea: Cinnamon, curry, and ginger are top sources of antioxidants that fight body inflammation and oxidative stress.
Here's a table to help you pick anti-inflammatory meals:
You can use these examples to pick items and meals for your diet plan:
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Breakfast:
1- Typical choice: A slice of whole wheat bread with some cream cheese, and a cup of coffee without cream or sugar.
2- Better choice: A cup of oatmeal with fat-free yogurt, two spoons of raisins, a spoon of walnuts, half a cup of grapes or berries.
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Lunch:
1- Typical choice: Cheeseburger with whole wheat bread.
2- Better choice: Turkey sandwich with whole wheat bread, some lettuce, arugula, and a teaspoon of mayo.
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Snack:
1- Typical choice: A bar of dark chocolate.
2- The better choice: A mix of nuts and dried fruits
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Dinner:
1- The typical choice: Two pieces of lean meat, a small plate of brown rice, and a green beans casserole.
2- The better choice: Two pieces of salmon cooked with drops of olive oil, with bell pepper slices, spinach leaves, and avocado cubes
