Skip to main content

Anti-Inflammatory Diet plan

 Anti-Inflammatory Diet plan




What foods help reduce inflammation in the body and which are not recommended? Find out how to carry it out in this note.


Anti-Inflammatory Diet: How To Follow This Eating Plan


 

Researchers from the Department of Environmental Medicine at the Karolinska Institute in Sweden found that following an eating plan such as the anti-inflammatory diet reduces the risk of premature death from causes such as cancer or cardiovascular disease.


The study was published in the Journal of Internal Medicine and involved 68,000 people ages 45 to 83. The people studied were closely followed and monitored by professionals over a period of 16 years.


Their conclusions were important, since they showed that those who followed the anti-inflammatory diet had a 20% lower risk of mortality from cardiovascular disease, a 13% lower risk of suffering a death associated with cancer and an 18% lower risk of mortality in general. That is, the percentage of mortality was much lower in general in the people studied.


However, the most important data is perhaps that the greatest reduction in mortality risk was among smokers. Patients who smoked but also followed this eating plan had a 36% lower risk of dying from cardiovascular problems , a 22% lower risk from cancer and a 31% lower risk in general.


How to follow an anti-inflammatory diet?


The anti-inflammatory diet is not a 100% restrictive diet like eating plans that promise to lose a certain amount of weight in a short time. It is, in reality, a nutritional proposal that is not intended to reduce weight, but to improve diet and keep the body in good health.


Therefore, to follow an anti-inflammatory diet, it is only necessary to implement some changes in the daily diet and prioritize foods with high anti-inflammatory properties. It is, without a doubt, a great way to take care of yourself and your loved ones.

What to eat on an anti-inflammatory diet?

According to the researchers, there are some foods that have specific anti-inflammatory properties, such as Omega 3 or Omega 6. Among the foods where Omega 3 can be found are oily fish, walnuts, and chia or flax seeds. Omega 6, on the other hand, is found in olive or sunflower oils, avocado, almonds, eggs and meats, preferably white, such as chicken or pork .


These benefits are also found in greens and vegetables like green leafy vegetables, onions, broccoli, and potatoes. In this diet, the key is to bet on the consumption of fruits, vegetables and vegetables of all kinds , always trying to be as fresh as possible. In this sense, having your own garden at home is essential to know what to eat and where the food that will later be consumed comes from.


In addition, another recommendation is to promote the consumption of vegetable proteins, such as legumes, and in the case of eating animals, choose fish over others. Always remember that the main objective of this diet is to purify and take care of the body.


Undoubtedly, the regular consumption of green tea could also provide the body with anti-inflammatory properties and help clean and eliminate impurities that remain in the body after years of poor diet.


WHAT FRUIT HELPS REDUCE INFLAMMATION?


On the other hand, there are also fruits that help reduce inflammation and cleanse the body. For example, grapes, blackberries, pomegranates, apples, mango, pineapple, cantaloupe, plums, figs, and all citrus fruits, such as oranges or grapefruits.


When following this type of diet, it is important to know that the consumption of varied fruits and vegetables guarantees a sufficient consumption of most micronutrients, dietary fiber and a series of phytochemicals with antioxidant and anti-inflammatory effects.


Fruits can be consumed whole, in juices, or in smoothies. You can even prepare green smoothies with green leafy vegetables and fruits and implement them in everyday life. There is nothing better than starting your day with a healthy shake!


What are the foods that most inflame?

In addition, just as there are foods that help reduce inflammation, there are also others that inflame and can have a negative impact on health, both in the short and long term. So while extremes are never good, researchers recommend cutting back as low as possible.

In this way, you can consume some but they should never be the basis of your diet. In this case, the ideal is to follow a percentage of 80% of healthy eating, and 20% of non-recommended foods.


The foods that most inflame the body and therefore should be reduced are:


- Sugar .


- Alcohol.


- Red meat.


- Carbohydrates.


- Processed foods.


- Milk and its derivatives.


read more

Comments

Popular posts from this blog

how to belly fat Secret in 10 minutes?

  how to belly fat Secret in 10 minutes?  how to belly fat Secret in 10 minutes? belly fat exercises burning juice recipes food diet plan. Here's Just A Tiny Sample of the Secrets You'll Discover & The Amazing Results You'll Get By Turning OFF Your Hidden Hormonal Defect and Turning ON Your Fat Shrinking Signal in Just 10-Minutes... How to Lose 10 Pounds in 14 Days So You Fit Into Your Skinny Jeans and You Actually Outshine the Bride When You’re The Bridesmaid At Her Wedding The 60-Second “Flat Belly Trick” that burns up unpleasant fats like a gasoline-soaked log thrown into a bonfire The terrific trip of waking up each morning wide-eyed like a pup bursting with strength due to the fact you can’t wait any longer to pick out out some other slim and attractive outfit that matches your body simply proper and makes you sense like a million bucks all day lengthy in the front of your jealous co-workers One easy whole physique motion that ANYONE can do to swiftly tone your abs...

what is keto diet?

  what is keto diet? A ketogenic diet or keto diet 1 is a low-carb eating plan that can help you burn fat more effectively. It has many proven benefits for weight loss, health, and performance, as demonstrated by more than 50 studies.two That is why it is increasingly recommended by more doctors and health professionals. A ketogenic diet can be especially helpful in burning excess body fat without starving yourself, as well as in improving type 2 diabetes and metabolic syndrome. In Diet Doctor, you will learn to follow a keto diet based on authentic foods. You'll find visual guides, recipes, meal plans, a simple two-week schedule to get started, and everything you need to be successful on the keto diet. Meaning of "keto" Ketosis "Keto" on a ketogenic diet stems from the fact that it allows the body to produce small fuel molecules called "ketones."6 It is an alternative source of fuel for the body, which it uses when blood sugar (glucose) is low. When y...

Best Honest Okinawa Flat Belly Tonic

 Best Honest Okinawa Flat Belly Tonic  Okinawa flat stomach tonic is a new and effective dietary complement for assisting healthful weight loss and digestion. It is stimulated by means of the wholesome life-style and vitamin habits of the Okinawa humans who are a famous demographic, regarded for their affluent fitness and severe durability in life. Okinawa is the greatest island that varieties a section of the Ryukyu islands of Japan. It stretches southwest between Kyushu and Taiwan. The human beings of Okinawa are substantially recognised for their highest quality health, having extra centenarians (people aged above 100) than somewhere else in the world. As stated in Okinawa Flat Belly Tonic reviews, Okinawa Flat Belly Tonic is a method primarily based on the diets and day by day ingesting habits of the inhabitants of this island. This dietary complement is in powdered form, and you surely combine one scoop with water or your morning juice to make a scrumptious tonic to promp...