Reducing Chronic Inflammation with Diet

Various anti-inflammatory diets are promoted online, but researchers are still figuring out how what we eat may affect inflammation. So far, it appears that eating a variety of nutritious foods may help reduce inflammation in the body. 

What we eat may help prevent chronic inflammation and keep it in check. And, an overall healthy eating plan provides nutrients that help keep your immune system working well:

• Fruits and vegetables contain natural components called phytonutrients that may help protect against inflammation.
• Healthy fats, such as monounsaturated fats and omega-3 fatty acids, may help inflammation.

Foods high in saturated fats may increase inflammation. Plus, highly processed foods and other foods with trans fat also may be inflammatory.

What is highly processed food?

“Processed food” includes food that has been cooked, canned, frozen, packaged, or changed in nutritional composition with fortifying, preserving, or preparing in different ways. Any time we cook, bake or prepare food, we’re processing food. Processed food falls on a spectrum from minimally to heavily processed:

Minimally processed foods (such as bagged spinach, cut vegetables, and roasted nuts) often are simply prepped for convenience.

• Foods processed at their peak to lock in nutritional quality and freshness include canned tomatoes, frozen fruit and vegetables, and canned tuna.
• Foods with ingredients added for flavor and texture (sweeteners, spices, oils, colors and preservatives) include jarred pasta sauce, salad dressing, yogurt and cake mixes.
• Ready-to-eat foods — such as crackers, granola and deli meat — are more heavily processed.
• The most heavily processed foods often are pre-made meals including frozen pizza and microwaveable dinners.
• Added sugars are any sugar that is not naturally occurring in the food and has been added manually.
• Processed foods are major contributors of sodium in our diets because salt is commonly added to preserve foods and extend shelf life.
• Most canned vegetables, soups and sauces have added salt. Choose foods labeled no salt added, low-sodium or reduced-sodium to decrease the amount of salt you’re consuming from processed foods.

Five Dietary Approaches That May Help Reduce Inflammation

Step 1: Make fruits and veggies half your plate.

Aim to include vegetables and fruits with every meal and eat a variety of brightly colored vegetables and fruits:

• All forms count — including fresh, frozen, canned and dried. Just be sure to look for products with no added sugars and lower amounts of sodium.
• Focus on vegetables from each subgroup weekly, including dark green, red and orange vegetables, as well as beans and peas.

Step 2: Be smart about protein.

• 5 to 6 ounce equivalents per day is appropriate for most people that are moderately active. And, when it comes to protein, select fatty fish containing omega-3s a couple of times each week.
• Enjoy meatless meals with tofu, tempeh, and legumes such as beans, peas, and lentils.
• Choose leaner protein foods, such as skinless chicken or turkey or lean cuts of beef and pork.
• Include low-fat or fat-free dairy products like skim milk and yogurt.
• Minimize highly processed foods such as deli meat, bacon and sausage.

Step 3: Choose healthy fats.

• Use a variety of fats including unrefined olive oil, butter, and avocado oil.
• Eat omega-3 rich foods. Enjoy salmon or another fatty fish two to three times per week. Snack on nuts, such as walnuts Toss ground flaxseed, chia seeds and hemp seeds into salads and other dishes.
• Minimize highly processed foods including hydrogenated oils and refined oils such as corn, canola and safflower oil.

Step 4: Select whole grains.

• Choose whole-grain flours and cereals more often, rather than those made with refined flour.
• Include a variety of whole grains, such as brown rice, quinoa, millet and wheat berries.

Step 5: Experiment with fresh herbs and spices.

• Infuse flavor into your dishes by adding fresh herbs.
• Spice up your recipes by experimenting with spices.

Other Lifestyle Factors

Though what you eat is important, it’s not the only factor that impacts chronic inflammation. To help stay healthy:

• Get adequate sleep — both quality and duration of sleep directly impact inflammation.
• Be active — regular physical activity has anti-inflammatory effects. Aim for 30 to 60 minutes of moderate-intensity physical activity a day on most days of the week.
• Achieve and maintain a healthy weight — excess body fat could contribute to increased inflammation.

Care you will love.