Although inflammation isn’t necessarily a good thing, it can help you fight injuries and infections. When this continues for a long period, your body is now fighting chronic inflammation. This condition has been linked to diseases such as diabetes, heart disease, and cancer. Inflammation grows within the body at a slow rate, mostly due to your eating habits. Foods you may think are full of vitamins and nutrients, also contain fats, oils, and sugars that will catch up to you. Try avoiding refined carbohydrates, processed meats, and sugary drinks. The key is to choose the right foods that have anti-inflammatory effects. Here are some foods to incorporate into your diet to help prevent the risk of chronic inflammation.
Herbs and Spices
Open up your cabinet and grab the parsley, oregano, basil, and thyme to add to your favorite dishes. Not only will this amp up the flavor of your food, but it will help you cut down on the fats and oils being added. Many herbs and spices contain chlorophyll, which is known for working as immune system support.
When shopping at your local market, keep an eye out for the color red. Fresh produce such as red cabbage, berries, cherries, and red apples are great for fighting off inflammation. They all contain quercetin, a plant pigment that helps reduce the risk of infections if your body. Broccoli is rich in sulforaphane, which is an antioxidant that fights off inflammation. Other vegetables such as brussel sprouts, cauliflower, and kale are cruciferous vegetables that have been linked to decreasing the risk of heart disease and cancer.
One of the most common healthy fats is extra virgin olive oil. This oil contains antioxidants that work as anti-inflammatories. Fatty fish is not only a great source of protein, but they contain omega-3 fatty acids. Salmon, sardines, and anchovies are a few that contain EPA AND DHA acids that help reduce inflammation. Avocados are loaded with potassium, fiber, and healthy fats. A study found that people who ate a slice of avocado with a hamburger, had lower levels of inflammatory markers IL-6 and NF-kB.
To strive for lower levels of inflammation, consider having a healthy diet overall. Not only will this help prevent chronic inflammation, but it can positively affect your emotional and physical health.