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.

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