Inflammation is a healthy response in the body that is part of healing from injury. Your body creates specific chemicals called prostaglandins as part of the inflammatory response. These chemicals are made from the foods that you eat. If your diet is imbalanced, you might create an over-abundance of inflammatory prostaglandins.
If inflammation in fat tissue increases, it can increase systemic inflammation that eventually results in symptoms of metabolic syndrome. Metabolic syndrome includes the development of type 2 diabetes, cardiovascular disease, joint pain, fatigue and potentially a host of other chronic diseases.
Recent studies have shown that Mediterranean-type diets exert an anti-inflammatory effect on the cardiovascular system by decreasing cellular and systemic inflammation related to artery wall thickening. This is especially true for those who already have other cardiovascular disease risk factors.
Because diet strongly affects inflammatory processes, the foods we eat influence how our bodies create inflammation. Consumption of certain nutrients, like omega-3 fatty acids, allow your body to produce more anti-inflammatory prostaglandins, which it uses to reduce inflammation.
These mainstream blogs discuss anti-inflammatory diets:
This recipe book offers great ways to sustain an anti-inflammatory diet:
|Foods to Eat: Anti-inflammatory||Foods to Avoid: Inflammatory|
|asparagus bean sprouts beet greensbroccoli red & green cabbage
|Bok Choybrussel sprouts chives
|Cornstarchcorn syrupHard cheese (except for feta and grating cheeses, such as Romano and Parmesan)HoneyIce cream, frozen yogurt, Italian ices
Jams, jellies and preserves
Snack foods, including: potato chips, pretzels, corn chips, rice and corn cakes, etc.
|Almond milk, hemp milk||Cow or Soy milk|
basmati or brown rice
fermented soy (tempeh or miso)
aduki and azuki beans
Rice MuffinsNoodles PancakesPastry PiePita bread Pizza
doughnuts egg rolls
bagels, breads, rolls, baked goods
candy, cake, cookies
cereals (except old fashioned oatmeal)
Waffles and pancakes
|Eat only 1 or 2 pieces of practically any fruit except citrus.
If possible, it is preferred to eat the fruit baked (such as a baked apple or pear).Low carbohydrate fruits:
cantaloupe, rhubarb strawberries, melons apricot, blackberries, cranberries papaya, peach, plum raspberries, kiwi, apple blueberries, cherries, grapes mango, pear pineapple, pomegranate banana, figs prunes
|Sherbertfruit juice (choose the fruit instead)|
|Fish:Poach, bake, steam, or broil deep-sea ocean fish (avoid farmed fish)codhalibutmackerelsardines
wild Pacific salmon
Chicken and Turkey: Bake, broil, or steam the meat (not the skin) of free-range or organically grown chicken or turkey.
|shellfish (shrimp, lobster, crab, clam)hot dogsbeef hamburgerssteak|
|Virgin coconut oilExtra virgin olive oil||Shortening and margarine|