You'll agree with me when I say that staying healthy is something that is on most everyone's mind.
We all want to make sure that we're doing the best we can to keep our bodies in top shape.
One of the most important aspects of maintaining health is to ensure that you're eating a proper diet. What many don't yet know is that eating a diet that will lower inflammation is a great way to improve your long term health.
You might be wondering why you need to worry about inflammation in your body.
To put it simply, inflammation can cause and contribute to many terrible conditions and afflictions.
Diseases such as Alzheimer's disease, Parkinson's disease, rheumatoid arthritis, heart disease and cancer have been linked to problems with inflammation.
Knowing this, you can see why you'd want to eat a diet aimed at controlling inflammation.
Eating an anti-inflammatory focused diet doesn't have to be difficult. There are many simple tips for effectively managing your diet with this in mind. Below I am listing the best advice for maintaining an anti-inflammatory diet.
Look through this advice and see for yourself how and why this will benefit your everyday health.
1- Eat Multiple Servings of Fruits and Vegetables Daily
Eating fruits and vegetables is something many people would do on diet. The difference between recommending fruits and veggies here is that you want to make sure you are eating many servings of them on a daily basis.
Doctors recommend eating nine servings a day. This will sound like a lot at first glance, but a serving is only half a cup.
2- Get Your Daily Fiber Intake
You need to make sure that your body is getting fiber everyday. Making sure that you have enough fiber in your diet helps reduce inflammation greatly.
Optimally you should be consuming 25 grams of fiber on a daily basis. There are anti-inflammatory nutrients in many foods that are rich in fiber, so this will be a great place to start for getting into this type of diet.
3- Keep Saturated Fat Intake Limited
Saturated fat intake should be limited in an anti-inflammatory diet. There are a lot of benefits to doing so. Just keeping your saturated fat intake at 10 percent of your total caloric intake will lower your risk for heart disease.
If you are on a 2,000 calorie diet, that would mean you should have no more than 20 grams of saturated fats.
4- Servings of Alliums and Crucifers
Examples of alliums include onions, garlic, leek, and scallions. Crucifers would be veggies such as cabbage, broccoli, mustard greens, Brussels sprouts, and cauliflower.
The reason you want to add servings of these to your diet is that they include powerful anti-oxidants. Just having four servings a week of these foods can lower your risk of cancer.
5- Adding Fish to Your Regular Diet
Having fish at least three times a week is recommended on this diet. You should choose low-fat fish like flounder or sole, and cold-water fish.
Good examples of cold-water fish to add to your diet are mackerel, trout, sardines, herring, anchovies, oysters, and salmon. The cold-water fish contain healthy fats that will be beneficial for you to eat.
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6- Foods with Omega-3 Fatty Acids
You want to make sure that your diet contains foods that are rich in omega-3 fatty acids. A lot of research has been done and it is known that omega-3 fatty acids help to reduce inflammation. They can also help to lower your risk for things such as heart disease, arthritis and cancer.
There are many foods to choose from when looking to add omega-3 fatty acids to your diet. Cold-water fish is an excellent source and good examples of those are already listed above.
Walnuts, navy beans, kidney beans, soy beans, and flax meal are also very rich in omega-3 fatty acids. If this isn't enough variety for you, it is also recommended to take an omega-3 supplement. These can be purchased at any major health food store and many department stores.
7- Two Healthy Snacks a Day
Sticking to a diet can be difficult, especially if you are used to snacking. There are ways to get your snack in while maintaining your diet. You should aim to have two healthy snacks a day to keep yourself going.
Excellent healthy snack choices include fruit, celery sticks, carrots, pistachios, almonds, and walnuts. Greek-style yogurt is an effective snack as well. This is a good source of protein.
8- Take Advantage of Healthy Fats From Oils
Some oils contain healthy fats that can benefit you.
Virgin and extra-virgin olive oil contain great anti-inflammatory properties.
Expeller-pressed canola oil also works well.
9- Eliminate Trans Fats
People who consume foods that are high in trans fats will be more likely to have problems with inflammation.
With studies showing that trans fats can have harmful effects, it is best to eliminate them from your diet as much as possible. You should avoid eating foods that contain hydrogenated ingredients or partially hydrogenated ingredients. Look at the nutritional facts on the food you are buying.
Examples of foods that have trans fats are cookies, crackers, some margarines, and vegetable shortenings.
10- Avoid Processed Foods
Processed foods just simply aren't good for you generally speaking. You'll also want to avoid refined sugars where you can.
Foods that have high-fructose corn syrup or a high sodium content will promote inflammation in the body. You want to eliminate that so make sure you aren't eating foods that contain them.
Artificial sweeteners should be eliminated as well. Studies have shown that having excess levels of fructose leads to a bevy of bad medical conditions. It can increase your resistance to insulin and lead to type-2 diabetes.
Other negative effects include raised uric acid levels, higher blood pressure, and being at risk for fatty-liver disease.
11- Spice Up Your Meals
You can spice up your meals by using spices that have known anti-inflammatory properties.
Rosemary, turmeric, ginger, cinnamon, cloves, thyme, and sage are all excellent options. These can keep your meals very tasty and appealing while giving you some great health benefits.
All of the above tips should be able to help you on your path to eating an anti-inflammatory diet.
The benefits of doing so are clear. You will be lessening your risk factors for many terrible diseases.
A good side effect of this diet is that you are very likely to lose some weight as well because you will be eating healthier in general. You only get one body, and treating it right can make your life so much better.
You have a lot of healthy options at your disposal so use this information to your advantage and start seeing the positive effects of an anti-inflammatory diet today.