Inflammation and Food

Inflammation is a sign of injury or illness.
Increased inflammation in your body can be a risk factor (or symptom) for heart disease, cancer, diabetes, and other chronic diseases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.

Here are some tips to help decrease the amount of inflammation in your body:

Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation.

Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.

Moderate carbohydrate intake: Foods low in fiber and high in sugar cause inflammation. Limit your intake of sweetened drinks, snack foods, processed foods, and desserts. Choose whole grains instead!

Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening, and fried foods.

Limit saturated fats: We need some saturated fats but too much can increase our risk or those chronic diseases. Saturated fats are mostly found in animal fat, dairy products, butter, lard, and eggs.

Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are dark green, orange, yellow, and purple.

Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory.

Increase your intake of walnuts and salmon: All nuts and fish are healthy but walnuts and salmon have the most heart-healthy fatty acids.

Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold cereals.

Eat more lentils and beans: These superfoods are a good source of fiber, protein, carbohydrates, and multiple vitamins and minerals. Consider a few servings/week.

Overwhelmed by this list? See a dietitian; we can and would love to help!

*Adapted from Today’s Dietitian Vol. 16 No. 2 p 44-51