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Can watching sports be bad for your health? Beyond the usual suspects for healthy resolutions. April 15, There are no complicated rules to follow. Not surprisingly, the same foods on an inflammation diet are generally considered bad for our health, including sodas and refined carbohydrates, as well as red meat and processed meats.

Hu says. Unhealthy foods also contribute to weight gain, which is itself a risk factor for inflammation. Yet in several studies, even after researchers took obesity into account, the link between foods and inflammation remained, which suggests weight gain isn't the sole driver.

An anti-inflammatory diet should include these foods:. On the flip side are beverages and foods that reduce inflammation, and with it, chronic disease, says Dr. He notes in particular fruits and vegetables such as blueberries, apples, and leafy greens that are high in natural antioxidants and polyphenols — protective compounds found in plants.

Studies have also associated nuts with reduced markers of inflammation and a lower risk of cardiovascular disease and diabetes. The added ginger gives this meal an extra anti-inflammatory and antioxidant boost. Recipe for lentil and chicken soup with sweet potato.

In this filling soup, the sweet potato and lentils ramp up levels of fiber, protein, and other nutrients.

Sweet potatoes are also a great source of vitamins A, B, and C. They also contain calcium , iron, and healthy antioxidants. Recipe for salmon and cauliflower rice. This can be a nutritious, simple evening meal. Substituting cauliflower rice for regular rice boosts the vegetable content, reduces the calorie count, and provides extra nutrients.

Brussels sprouts and cauliflower are both cruciferous vegetables rich in fiber, antioxidants, and polyphenols. A person can add green vegetables to meet the daily recommended vegetable intake of 2—3 cups. Cooking tip: Not entirely sold on cauliflower rice?

Try a combination of cauliflower and brown rice. Recipe for curried shrimp and vegetables. Shrimp contain astaxanthin, which has antioxidant and anti-inflammatory effects. Add carrots, red peppers, and peas for their healthy polyphenol contents. A person might also try adding 2 tablespoons of turmeric for extra inflammatory benefits.

Turmeric is nearly tasteless, so it can go well in any curry, soup, or casserole. Recipe for vegetarian chili.

Vegetarian chili is a versatile dish. Containing a variety of beans that are full of fermentable fibers, this chili looks after gut health.

Recipe for salmon cakes. Bake them in the oven to reduce the saturated fat content. A person can also freeze them, right after they are made. Recipe for sesame and oat energy balls. These snacks, also called power balls or energy bites, provide nutrients and calories, making them a healthy pick-me-up for work or school.

Recipe for coconut chia seed pudding. These puddings are incredibly versatile. A person can choose any fruit they like. This recipe contains coconut milk, but a person might instead use a dairy-free yogurt. Recipe for homemade yogurt.

A small pot of probiotic yogurt delivers beneficial bacteria to the gut. A healthy gut microbiome is crucial to reduce inflammation. Yogurt can be a convenient, portable snack, but for something more substantial, a person might add cereal or fruits such as berries.

Recipe for turmeric nachos. Homemade nachos are a healthier, more nutritious alternative to restaurant or store-bought options.

These are rich in turmeric, which can help reduce inflammation. They also contain almond meal, making them a good source of the antioxidant vitamin E. Recipe for a matcha green smoothie bowl.

Matcha is a green tea powder. Many people use it to make lattes or tasty smoothie bowls. It is rich in a polyphenol called epigallocatechin, or EGCG, which has anti-inflammatory benefits. A person can buy matcha at tea specialists, Asian grocers, or online. Recipe for trail mix. It is easy to make this versatile snack by mixing together nuts and seeds, which are rich in omega-3s, protein, and healthy fats.

Try adding goji berries, which are rich in vitamin C. Recipe for grape and apple race cars. Grapes are a good source of an anti-inflammatory polyphenol called anthocyanin.

And red grapes are a great source of resveratrol, which may help reduce inflammation. After receiving the go-ahead, a person might find inspiration by looking at meal plans such as this one:. Fermented products, such as yogurt and sauerkraut, are also important, as are fatty fish and seafood.

Overall, variety is essential. Reducing the intake of processed foods and foods with added sugars, fats, and salts will help restore balance in the gut and reduce inflammation.

Polymyalgia rheumatica is a painful inflammatory condition that affects older adults. While medications are often prescribed to reduce the symptoms…. Heart-healthy recipes may help a person lower their risk of cardiovascular disease. Here are a range of heart-healthy recipes to try.

Learn about 10 substitutes for hoisin sauce and how to make them, including low sugar and low salt options. This article also lists ready-made….

Some foods contain ingredients that can trigger or worsen inflammation. Meanwhile, other foods contain compounds — such as antioxidants — that may, in fact, reduce it. An anti-inflammatory diet focuses on fresh fruits and vegetables, which are often good sources of antioxidants. Free radicals are the natural byproducts of some bodily processes, including metabolism.

Free radicals can lead to cell damage. This damage increases the risk of inflammation and can contribute to various diseases. An anti-inflammatory diet favors foods that are rich in antioxidants over those that increase the production of free radicals.

Omega-3 fatty acids , which are present in oily fish, may help reduce the levels of inflammatory proteins in the body.

Fiber can also have this effect. Many popular diets already adhere to anti-inflammatory principles. For example, both the Mediterranean diet and the Dietary Approaches to Stop Hypertension DASH diet include fresh fruits and vegetables, fish, whole grains, and fats that are good for the heart.

For example, research suggests that the Mediterranean diet, focusing on plant-based foods and healthful oils, can reduce the effects of inflammation on the cardiovascular system.

Research also shows that the DASH diet can have a positive impact on reducing inflammation markers compared to regular diets. The DASH diet may also have additional benefits in inflammatory arthritis conditions, such as lowering uric acid levels, which are a risk factor for gout.

An anti-inflammatory diet may serve as a complementary therapy for many conditions that become worse with chronic inflammation. Eating a diet that is rich in antioxidants may also help reduce the risk of certain cancers.

Foods that may help manage inflammation include :. The authors of a article also recommended the following:. It is important to include a variety of healthful ingredients in the diet. Some people may also have intolerances to specific foods, meaning that eating them can cause inflammation and other adverse effects.

Common intolerances include:. A vegetarian or vegan diet may be one option for people looking to reduce inflammation as these diets typically priortize natural, whole foods while reducing saturated fat intake. For exmaple, a analysis found that people who follow a vegan or vegetarian diet for 2 years or more typically have lower inflammatory biomarkers than those that eat meat.

However, large, controlled studies into the anti-inflammatory mechanisms of vegan and vegetarian diets are lacking , and further research is neccesary to fully explore their positive effects.

Get some tips on switching to a plant-based diet here. Anti-inflammatory diets typically prioritize, whole fruits, vegetables, and grains, while limiting processed food, alcohol, and red meat.

No food will immediately reduce inflammation in the body when someone eats it. What does an anti-inflammatory diet do? Your immune system becomes activated when your body recognizes anything that is foreign—such as an invading microbe, plant pollen, or chemical.

This often triggers a process called inflammation. Intermittent bouts of inflammation directed at truly threatening invaders protect your health.

However, sometimes inflammation persists, day in and day out, even when you are not threatened by a foreign invader. That's when inflammation can become your enemy. Many major diseases that plague us — including cancer, heart disease, diabetes, arthritis, depression, and Alzheimer's — have been linked to chronic inflammation.

One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store. To make it 1, calories: Change A. snack to 1 clementine. Daily Totals: 1, calories, 85 g protein, g carbohydrates, 38 g fiber, 60 g fat, 1, mg sodium.

To make it 1, calories: Omit the walnuts at breakfast and switch P. snack to 1 medium orange. To make it 2, calories: Add 3 Tbsp. natural peanut butter to A. snack and add 1 serving Everything Bagel Avocado Toast to dinner.

Daily Totals: 1, calories, 58 g protein, g carbohydrates, 35 g fiber, 77 g fat, 1, mg sodium. snack to 1 clementine and omit the baguette at dinner.

To make it 2, calories: Add 1 medium orange to breakfast, add 1 large pear to A. snack, and add 3 Tbsp.

natural peanut butter to P. Daily Totals: 1, calories, g protein, g carbohydrates, 31 g fiber, 66 g fat, 1, mg sodium. snack and switch P. To make it 2, calories: Increase to 4 Tbsp. Meal-Prep Tip: Reserve 2 servings of the Vegan Mediterranean Lentil Soup to have for lunch on Days 6 and 7.

Daily Totals: 1, calories, 59 g protein, g carbohydrates, 40 g fiber, 79 g fat, 1, mg sodium. To make it 1, calories: Switch A. snack to 1 clementine and omit the avocado at dinner. To make it 2, calories: Add 1 slice sprouted-wheat toast with 1 Tbsp. natural peanut butter to breakfast, add 1 large pear plus increase to 25 almonds at A.

snack, and increase to 1 whole avocado at dinner. Daily Totals: 1, calories, 72 g protein, g carbohydrates, 33 g fiber, 65 g fat, 1, mg sodium. snack, add 1 serving Everything Bagel Avocado Toast to lunch, and add 1 medium orange to P.

Daily Totals: 1, calories, 54 g protein, g carbohydrates, 44 g fiber, 72 g fat, 1, mg sodium.