Nutrition and Fitness | 10 months ago

Inflamed? It Could be your Food Choices

The anti-inflammatory diet is getting a lot of attention lately because of its premise that when you avoid foods linked to chronic inflammation, it leads to fewer chronic diseases.

There are several versions of the anti-inflammatory diet and the idea behind them is to reduce or avoid foods that cause inflammation: animal fats, corn oil, processed foods. Inflammation in the body increases your risk for heart disease and stroke, but it also can make it tough to lose weight, according to the diet’s creator, Dr. Andrew Weil. “Research is currently being gathered on the effects of the anti-inflammatory diet, but in general, the diet supports key elements of healthy eating that I frequently recommend and discuss with my clients,” says Tricia Azra, a registered dietitian and nutritionist at Carolinas HealthCare System. A dietitian for nearly 20 years, her expertise includes clinical nutrition, diabetes education, nutrition counseling and community wellness. “A diet very similar in concept, which has been extensively studied, is the Mediterranean diet,” says Azra.  “And it has been shown to reduce cardiovascular disease and increase health and longevity.” The Mediterranean diet includes staples like cold-water fish, nuts, olive oil and other colorful fruits and veggies with proven health benefits. Think berries, salmon and nuts; omega-3- and anti-oxidant-rich foods are star players. There are so many diets, it is important to distinguish which ones are showing health promise versus which ones have had plenty of research and documentation, says Azra. “Healthy eating patterns enhances your health over time and I would highly caution against any diet that touts a specific miracle food or promises a quick, miraculous health benefit,” she says. “You can achieve better health­­­­­­­ by choosing a healthier eating pattern, maintaining a healthy body weight, staying physically active every day and getting plenty of sleep so your body can repair and recover.” To learn more about healthy eating strategies visit choosemyplate.gov.

HEALTHY TIPS AT A GLANCE:

  • Eat 5-9 servings of fruits and vegetables each day.
  • Make half of your grains whole grains.
  • Focus on healthy fats such as olive oil, nuts and seeds.
  • Choose lean proteins, such as skinless poultry, lean meats, dry beans, eggs, nuts and seeds.
  • Include omega-3 rich seafood such as tuna, salmon and sardines twice per week.
  • Limit saturated fats found in fatty cuts of meat, whole milk, regular cheese, regular ice cream, butter, cakes, cookies, doughnuts, sausage, regular mayonnaise, coconut and palm oils.
  • Avoid trans-fats found in processed foods such as cakes, cookies, crackers, pies, stick margarine, potato chips and corn chips.
  • Savor your flavors. Be adventurous with fresh garlic, chili peppers, turmeric, curry, ginger, parsley, basil, cumin, vinegars and lemon juice. They all pack a powerful antioxidant punch.
  • Reduce sodium found in processed foods, boxed mixes, cereals, canned foods and baking-soda. Avoid the salt shaker.
  • Reduce added sugars found in soft drinks, juices, sweet tea, cookies, cakes and candies.