Inflammation It certainly has a bad reputation, but it’s not always a bad thing. If you have an injury like a cut, your body uses inflammatory cells to come to the rescue and help you heal. Unfortunately, Chronic inflamation it can occur when your body acts as if there is an injury to heal, even when there isn’t. If left untreated, it can contribute to things like heart disease, arthritis, and diabetes.
Chronic inflammation is most commonly caused by autoimmune disorders, but researchers have also found that heavy alcoholism, obesity, and smoking can also cause it. Time reduce inflammation requires more than a single solution, making changes to your daily diet can have a big impact.
Learn more about some changes you can make to your eating habits to help reduce inflammation. And for more tips on healthy eating, check out 5 easy ways to lower cholesterol.
When it comes to reducing inflammation, make sure you get enough key nutrients It’s crucial.
“Fruits and vegetables are loaded with vitamins, minerals, plant compounds, and antioxidants,” says Amy Goodson, MS, DR, CSSD, LD author of The Sports Nutrition Playbook and member of our board of medical experts. “Antioxidants help fight free radicals (also known as the bad guys) that cause cell damage and contribute to inflammation. The more produce you eat, the more you provide your body with the ‘ingredients’ it needs to fight inflammation and stay healthy and strong Add vegetables to scrambled eggs or use them as dippers for hummus and guacamole, and see how many colors you can have on your plate at night! Then use fresh fruit as an alternative to sweets at snack time.”
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Constant and high consumption of added sugar over time it has been known to lead to inflammation in the body. To help with this, Goodson suggests using more natural sweeteners in your daily eating routine.
“Fruits like Medjool dates, berries and even 100% pomegranate They’re great ways to naturally sweeten your morning or post-workout shake,” says Goodson. “Not only do they satisfy that sweet tooth, they also provide antioxidants and other nutrients that help fight inflammation. Plus, if you mix the whole fruit together, you also get fiber, which promotes a healthy gut and a healthy heart.”
Another change you can make in your daily life to avoid inflammation is to reduce your intake of fried food.
“Fried food provide the body with a large amount of saturated fat, which when consumed consistently, can contribute to an increase in total and bad cholesterol, as well as inflammation,” Goodson says. And whole-grain cracker chips can help reduce your intake of saturated fat and ultimately help fight inflammation.”
Replace saturated and trans fats with healthier fat sources such as Salmon can significantly help reduce inflammation, but some experts say it’s important to choose the right kind.
“Salmon is a good source of omega-3 fatty acids that can help reduce inflammation,” says Maggie Michalczyk, RDN, founder of Once upon a pumpkinand a cookbook author. “Farmed salmon tends to have more contaminants, which could make inflammation worse, so I recommend always looking Salmon out of Alaska to make sure it’s caught in the wild.
There are certain types of oil that can sneakily increase inflammation over time. So Michalczyk stuck to avocado or olive oil.
“Olive and avocado oils contain healthy omega-3 fatty acids that are anti-inflammatory, whereas other oils like canola oil, corn oil, and soybean oil can lead to inflammation over time,” says Michalczyk. “Read ingredient labels and change inflammatory oils for anti-inflammatory oils is an easy swap. Olive oil It’s best at low temperatures for cold dishes like salads, while avocado oil is great for grilling things like vegetables at high temperatures.”
To get enough omega-3s into your day, Michalczyk suggests adding some avocado to your plates when you can.
“Add avocado to the foods you already eat is an easy way to help reduce inflammation because avocados contain healthy, anti-inflammatory monounsaturated fats,” says Michalczyk. “It’s good for everyone because they also contain other beneficial vitamins and minerals.”
