What is an Anti-Inflammatory Diet?
Thomas Scheiker/Dreamstime
One of the most significant findings in recent years about the causes of heart disease is the role of inflammation. Inflammation is the natural way your body responds to threats. It is essential for fighting infections and we have all witnessed inflammation at work when we have pain and redness at an injury. It is the activation of your immune system to fight off invading organisms.
When is inflammation a problem?
But when inflammation becomes chronic, it can cause problems. Chronic inflammation can be a result of allergies, autoimmune disease, periodontal disease, inflammatory arthritis and even obesity. Fat cells give off chemicals called cytokines that trigger inflammation.
Why is it a problem?
Chronic inflammation causes damage to the endothelial lining of arteries, which can lead to atherosclerosis and heart disease. It may also contribute to the development of type 2 diabetes and Alzheimer’s disease.
How can you know if you have chronic inflammation?
You can find out if you have an inflammation problem by having your C- reactive protein levels tested. C-reative protein is one marker for imflammation that doctors are using more and more. The most sensitive test is called the high sensitivity C-reactive protein.
What should I do if my C-reactive protein levels are elevated?
If your C-reactive protein levels are high, you will first want to talk to your doctor to find out if there is an underlying infection, allergy or autoimmune disorder. If not, your excess weight could be the cause and weight loss should be your first line of defense.
How do foods influence inflammation?
Inflammation can also be influenced by the foods you eat. Research has shown that certain foods trigger inflammation and others suppress it. Here are some of the best foods for suppressing inflammation:
- Fatty fish such as salmon, sardines, herring, trout and tuna contain antiinflammatory omega 3 fatty acids.
- Grass fed beef also contain some omega 3 fats (unlike corn-fed beef, which has mostly saturated fats).
- Turmeric, a spice that is part of most curry dishes, contains a powerful antiinflammatory compound.
- Ginger, used in Asian cuisine, is not only antiinflammatory, but it helps control nausea.
Foods that have high antioxidant levels also tend to reduce inflammation. Brightly colored fruits and vegetables are usually higher in antioxidants. Dark colors also can indicate the presence of higher levels of antioxidants as in blueberries and black beans. Some of the best sources include:
- Broccoli, cauliflower, cabbage, cauliflower and greens (cruciferous vegetables, AKA the Mustard family) also contain a cancer fighting compound.
- Cherries, which are particularly helpful with gouty arthritis (dried cherries are great on salads)
- Blueberries are a great source of antioxidants and may even enhance memory. Other brightly colored berries are also good sources.
- Green tea is rich in both antioxidants and antiinflammatory catechins.
Eating more antiinflammatory foods can help reduce chronic inflammation. Find ways to make these foods a part of your everyday diet and you will not only be protecting your body from disease, but you may find that some of your aches and pains improve.
