21.8 C
United States of America
Sunday, April 7, 2024

How to Follow an Anti-Inflammatory Diet

Must read

The kinds of food that you eat play a huge role on your health which is why it is important that you choose foods that will help reduce inflammation in your body. Inflammation inside your body can trigger various health issues such as arthritis, heart problems, Parkinson’s, Alzheimer’s, even cancer for that matter. This is why doctors and other health specialists recommend to follow an anti-inflammatory diet as much as possible.

The question now is, how will you be able to follow this kind of diet to stay healthy? If you are having a hard time sticking with the anti-inflammatory diet, try these tips out.

Consume at least nine servings of fruits as well as vegetables daily. A single serving is usually half a cup of cooked veggies or fruits or it can be a cup of your favorite leafy greens. Eating at least nine servings per day ensures that you are getting sufficient amounts of vitamins, minerals, and other nutrients to combat inflammation. To get the most out of your fruits and vegetables, add herbs and spices like ginger and turmeric which both have anti-inflammatory properties to get the best results.

Get more omega-3s. Another tip for you to follow for your anti-inflammatory diet is to stock on foods containing omega-3s. This particular essential fatty acid can  reduce inflammation while providing you with essential nutrients to combat various diseases. Salmon, flax, walnuts, hemp, and even sardines are among the foods containing high amounts of omega-3s that you should add to your diet.

Limit your intake of saturated fats. You should also minimize your intake of foods that have saturated fats to reduce your risk of heart disease. It is also better to limit your consumption of red meat to once every week and make sure that you marinate it with plenty of herbs as well as spices to keep the toxins from forming when you cook it.

Also Read   6 Basic Principles of How to Become Healthy

Alcohol is beneficial when taken in moderation. You’ve probably been told to quit drinking alcoholic beverages as these can be harmful to your health. Well, truth be told, when taken in moderation, red wine can actually be good for your health. Red wine has antioxidants as well as other nutrients that can help you fight off inflammation. Just make sure that you don’t go beyond a glass for women and two for men since more can mean additional calories to your body.

Choose oils that have healthy fats. Your body needs to have fats for it to function properly but make sure that you choose those that are actually good for you. Among the options you should consider include Extra Virgin and Virgin Olive Oil as well as canola oil that has been expeller-pressed because they have anti-inflammatory properties that will help you keep a healthy body. Both safflower and sunflower oil can be used as well but make sure that they are expeller-pressed to get the most benefits.

Add legumes and whole grains. If you want to fight inflammation in your body, your best choice would be to add whole grains, legumes, and beans because they are high in fiber which can help eliminate toxins and free radicals that are causing inflammation.

Have some healthy snacks. Sometimes the wait for your next meal is going to take several hours so have some healthy snacks in between meals like fruits or salads. You can also try unsweetened Greek yogurt if you like as it contains protein and probiotics that can help fill your belly while reducing inflammation too.

Also Read   Best Sources of Iron for Women

Daily Pick