New research, published in Advances in Nutrition, gives proof that pro-inflammatory foods increase your risk of 27 diseases and even premature death. Lowering inflammation by eating better foods can cut your risk of these terrible diseases.
A pro-inflammatory diet will cause greater inflammation in your body. Such a diet usually has high amounts of fried and baked foods, while also being low in vegetables, fruits, and other healthy foods.
There is strong evidence such an inflammation-triggering diet could end with:
- heart attacks
- certain cancers like bowel, pancreatic, respiratory and oral cancers
Inflammation is a part of your body’s natural defense. It’s the response to an outside threat, be it an infection or injury, and is often a good sign your body is trying to protect you. For example, swelling when you hurt your ankle gives the resources your body needs to repair the damage.
But when inflammation is chronic, it works against us.
Which foods to eat to stop inflammation
Despite some claims online, there is no magic solutions to inflammation. But there are ways to improve your diet against it. Since many foods and nutrients interact and can join together to lower your inflammation, here are a list of some food types to eat more of:
- A wide variety of fruits, vegetables, whole grains, and legumes. These are high in anti-inflammatory ingredients, like fiber and a range of vitamins. They also contain unique “phytochemicals” that contain excellent anti-inflammatory benefits.
- Use herbs and spices, and sip on tea and coffee regularly. These are also great sources for inflammation-fighting phytochemicals.
- Eat oily fish routinely, like salmon and mackerel, which contain high amounts of anti-inflammatory omega-3 fatty acids
Given the damage caused by chronic inflammation over the long-term, a diet with these three food types could save your life eventually.