There are two types of inflammation, and their consequences are quite different.
“Its symptoms often seem vague and nonspecific.
So what food choices can help you ward off inflammation and the chronic diseases it may lead to?
Credit: Rachel Marek and Emily Hemmingsen
Here are some of the best anti-inflammatory foods you should consider adding to your diet now.
Inflammation and high blood pressures are key risk factors for CVD.
Berries also contain hard-to-pronounce but oh-so-good-for-you anti-inflammatory compounds like anthocyanins and ellagitannins.
Credit: Rachel Marek and Emily Hemmingsen
If you’re falling short of those fiber goals, addwhole-grain recipesto your meal plan.
Matcha
Matcha is the stronger-flavored, brighter-colored, and earthier relative of green tea.
(Chances are you’ve seen it whisked into lattes.)
Look for matcha powder online or in specialty stores.
Walnuts
This anti-inflammatory food is brimming with unsaturated fat and, more specifically, polyunsaturated fats (PUFAs).
According to astudy at the Harvard T.H.
Remember, chronic inflammation may play a role in the onset of cardiovascular disease.
Research also suggests that pomegranate’s antioxidant activity is more potent than red wine or green tea.
Researchshows cruciferous vegetables, such asbroccoli,cauliflower,Brussels sprouts, and cabbage, are mighty anti-inflammatory veggies.
Experts think thebenefits of this family of veggies are thanks to fiber and essential phytochemicals like glucosinolates.
Most of us eat well below the recommended seafood intake.
If two meals a week feels like too much, start with oneseafood mealeach week.
Or consider swapping your regular eggs and milk for omega-3-enriched versions.
Its benefit primarily comes from a phenolic compound called oleocanthal, which has anti-inflammatory properties like ibuprofen.
It’s a win-win.
Furman, David et al.
“Chronic Inflammation in the Etiology of Disease Across the Life Span.
Xu, Yujie et al.
“Whole Grain Diet Reduces Systemic Inflammation.“Medicine.
Zong, Geng et al.
“The American Journal of Clinical Nutrition.
Zarfeshany, Aida et al.
“Potent Health Effects of Pomegranate.
“Advanced Biomedical Research.”
Gao, Xiang et al.
“The Journal of Nutrition.
Sureda, Antoni et al.
“Adherence to the Mediterranean Diet and Inflammatory Markers.
“Nutrients.
