Inflammation is your body’s natural defense mechanism, kicking in when it recognizes foreign invaders like microbes, pollen, or chemicals. This process is vital for protecting your health during short-term threats. However, when inflammation becomes persistent, even without a clear threat, it can turn against you. Chronic inflammation is linked to major diseases such as cancer, heart disease, diabetes, arthritis, depression, and Alzheimer’s.
Fortunately, powerful tools to combat inflammation are available not in medicine cabinets, but in grocery stores. Dr. Frank Hu, a nutrition and epidemiology professor at Harvard, highlights that “components of foods or beverages may have anti-inflammatory effects.” Choosing the right anti-swelling foods can help lower your risk of illness, while consistently choosing inflammatory foods may worsen inflammatory disease processes.
Foods That Trigger Inflammation
Minimize or avoid these foods to help manage inflammation:
- Refined carbohydrates: These include white bread, pastries, and sugary cereals that can rapidly spike blood sugar and contribute to inflammation.
- Fried foods: French fries, fried chicken, and other fried items are often high in unhealthy fats that promote inflammation.
- Sugar-sweetened beverages: Soda, sweetened juices, and energy drinks are loaded with sugars that fuel inflammation and offer no nutritional value.
- Red and processed meats: Burgers, steaks, hot dogs, and sausages are linked to higher levels of inflammation in the body.
- Unhealthy fats: Margarine, shortening, and lard contain trans fats and saturated fats that can exacerbate inflammation.
The Detrimental Effects of Inflammatory Foods on Health
The very foods known to promote inflammation often overlap with those considered detrimental to overall health, such as sugary drinks, refined carbs, red and processed meats. Dr. Hu explains, “Some of the foods that have been associated with an increased risk for chronic diseases such as type 2 diabetes and heart disease are also associated with excess inflammation. It’s not surprising, since inflammation is an important underlying mechanism for the development of these diseases.”
Inflammatory foods also contribute to weight gain, which is itself a risk factor for inflammation. However, research indicates that even after accounting for obesity, the connection between diet and inflammation persists. This suggests that weight gain isn’t the only factor, and “some of the food components or ingredients may have independent effects on inflammation,” as Dr. Hu points out.
Anti-Inflammatory Foods to Embrace
Incorporate these anti-swelling foods into your diet to combat inflammation:
- Tomatoes: Rich in antioxidants like lycopene, tomatoes are potent anti-inflammatory agents.
- Olive oil: Extra virgin olive oil is packed with healthy fats and polyphenols that reduce inflammation.
- Leafy green vegetables: Spinach, kale, and collard greens are excellent sources of vitamins and antioxidants that fight inflammation.
- Nuts: Almonds and walnuts are rich in healthy fats, fiber, and antioxidants, all beneficial for reducing inflammation.
- Fatty fish: Salmon, mackerel, tuna, and sardines are high in omega-3 fatty acids, powerful inflammation fighters.
- Fruits: Berries like strawberries, blueberries, and cherries, along with oranges, are loaded with antioxidants and vitamins that help lower inflammation.
The Advantages of Anti-Inflammatory Foods
Foods and beverages that reduce inflammation offer protection against chronic diseases, according to Dr. Hu. He emphasizes fruits and vegetables like blueberries, apples, and leafy greens, which are abundant in natural antioxidants and polyphenols – protective compounds found in plants.
Studies have also linked nuts to reduced inflammation markers and a decreased risk of cardiovascular disease and diabetes. Coffee, containing polyphenols and other anti-inflammatory compounds, may also offer protection against inflammation.
Crafting an Anti-Inflammatory Diet
To effectively lower inflammation levels, prioritize a generally healthy dietary pattern. The Mediterranean diet closely aligns with anti-inflammatory eating principles, featuring abundant fruits, vegetables, nuts, whole grains, fish, and healthy oils.
Beyond reducing inflammation, adopting a more natural, less processed diet can positively impact both your physical and emotional well-being. “A healthy diet is beneficial not only for reducing the risk of chronic diseases, but also for improving mood and overall quality of life,” concludes Dr. Hu.
About the Reviewer
Howard E. LeWine, MD, Chief Medical Editor, Harvard Health Publishing; Editorial Advisory Board Member, Harvard Health Publishing
Dr. Howard LeWine is an actively practicing internist at Brigham and Women’s Hospital in Boston, and serves as Chief Medical Editor at Harvard Health Publishing and editor in chief of Harvard Men’s Health Watch. See Full Bio
View all posts by Howard E. LeWine, MD
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