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Well-being and Wellness

What to eat and avoid to fight inflammation

Portrait of Alexa Juliana Ard Alexa Juliana Ard
Inflammation is the body’s natural response to injury, infection or other dangers to your health. Even though it’s usually helpful to your health, sometimes it can get out of control even when there is no threat and can become chronic. Diseases like cancer, heart disease, diabetes, arthritis, depression and Alzheimer's have been linked to chronic inflammation. Keep reading to see the foods that can help combat inflammation and those that can contribute to it, according to Harvard Health.
Inflammation is the body’s natural response to injury, infection or other dangers to your health. Even though it’s usually helpful to your health, sometimes it can get out of control even when there is no threat and can become chronic. Diseases like cancer, heart disease, diabetes, arthritis, depression and Alzheimer's have been linked to chronic inflammation. Keep reading to see the foods that can help combat inflammation and those that can contribute to it, according to Harvard Health.
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Tomatoes contain a phytochemical called lycopene, which appears to help reduce levels of interleukin-6, a protein that causes inflammation. Lycopene is also what gives tomatoes their vibrant red color. Tomatoes also have many other health benefits, including reduced risks for developing heart disease and prostate cancer.
Tomatoes contain a phytochemical called lycopene, which appears to help reduce levels of interleukin-6, a protein that causes inflammation. Lycopene is also what gives tomatoes their vibrant red color. Tomatoes also have many other health benefits, including reduced risks for developing heart disease and prostate cancer.
Photo By Alberto Pizzoli, AFP Via Getty Images
Nuts and seeds like walnuts, pistachios, almonds, sunflower seeds and pumpkin seeds, are rich in fiber and other nutrients that help keep your gut bacteria healthy and in turn may help reduce inflammation.
Nuts and seeds like walnuts, pistachios, almonds, sunflower seeds and pumpkin seeds, are rich in fiber and other nutrients that help keep your gut bacteria healthy and in turn may help reduce inflammation.
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Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal.
Olive oil's main anti-inflammatory effects are from antioxidants, one of which is oleocanthal.
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Strawberries, raspberries, blueberries and blackberries contain phytochemicals called anthocyanins, which have an anti-inflammatory effect on cells and are associated with lower risks of heart disease, cognitive decline and diabetes.
Strawberries, raspberries, blueberries and blackberries contain phytochemicals called anthocyanins, which have an anti-inflammatory effect on cells and are associated with lower risks of heart disease, cognitive decline and diabetes.
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Salmon and other fatty fish like tuna and sardines are abundant sources of omega-3 fatty acids, which have been shown to reduce cardiovascular disease risk. This might be due to reduced inflammation in the body, especially in the blood vessels; it protects them against the buildup of plaque.
Salmon and other fatty fish like tuna and sardines are abundant sources of omega-3 fatty acids, which have been shown to reduce cardiovascular disease risk. This might be due to reduced inflammation in the body, especially in the blood vessels; it protects them against the buildup of plaque.
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Green leafy vegetables like arugula, chard, kale and spinach are loaded with phytochemicals, vitamins A, B, C, E and K and minerals including iron, magnesium and potassium. Spinach in particular can reduce inflammation over time, and it can also slow cognitive decline and reduce risks for coronary artery disease and stroke.
Green leafy vegetables like arugula, chard, kale and spinach are loaded with phytochemicals, vitamins A, B, C, E and K and minerals including iron, magnesium and potassium. Spinach in particular can reduce inflammation over time, and it can also slow cognitive decline and reduce risks for coronary artery disease and stroke.
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Now let’s take a look at the foods that can cause inflammation in the body. Red meat, such as burgers and steaks and processed meat, like hot dogs and sausage, are foods that can cause inflammation. Evidence shows that a high intake of red and processed meats leads to higher health risks including heart disease, cancer and diabetes. Saturated fats found in red meats, full fat dairy foods, butter and poultry skin are also contributors to chronic inflammation, according to Brigham and Women’s Hospital.
Now let’s take a look at the foods that can cause inflammation in the body. Red meat, such as burgers and steaks and processed meat, like hot dogs and sausage, are foods that can cause inflammation. Evidence shows that a high intake of red and processed meats leads to higher health risks including heart disease, cancer and diabetes. Saturated fats found in red meats, full fat dairy foods, butter and poultry skin are also contributors to chronic inflammation, according to Brigham and Women’s Hospital.
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Soda and other sugar-sweetened beverages can cause inflammation.
Soda and other sugar-sweetened beverages can cause inflammation.
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Ditto processed meat, like hot dogs and sausage, which are high in saturated fats.
Ditto processed meat, like hot dogs and sausage, which are high in saturated fats.
Anna Moneymaker, Getty Images
Refined carbohydrates, such as white bread and pastries can also cause inflammation.
Refined carbohydrates, such as white bread and pastries can also cause inflammation.
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Lard, pictured here, as well as margarine and shortening, can provoke inflammation. They contain the worst type of dietary fat, trans fat. According to Harvard Health, the goal is to “limit intake of saturated fats and to avoid trans fats altogether.” Trans fat can create inflammation, which is linked to heart disease, stroke, diabetes and other chronic conditions.
Lard, pictured here, as well as margarine and shortening, can provoke inflammation. They contain the worst type of dietary fat, trans fat. According to Harvard Health, the goal is to “limit intake of saturated fats and to avoid trans fats altogether.” Trans fat can create inflammation, which is linked to heart disease, stroke, diabetes and other chronic conditions.
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French fries and other fried foods can cause inflammation and are often also high in sodium as well as harmful saturated fats. And Harvard Health recommends if you do eat fried food, to avoid foods fried in animal fats, and to instead choose foods fried in vegetable oils.
French fries and other fried foods can cause inflammation and are often also high in sodium as well as harmful saturated fats. And Harvard Health recommends if you do eat fried food, to avoid foods fried in animal fats, and to instead choose foods fried in vegetable oils.
Lily Smith, The Register Via USA TODAY Network
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