Chronic inflammation is linked to obesity and cancer! Harvard: Eat 5 more "natural foods" to fight inflammation
Chronic inflammation linked to obesity, cancer? Experts say 2 diets can fight inflammation
When symptoms of “chronic inflammation” occur in the body, beware of aging, obesity and even cardiovascular disease! Harvard Medical School points out that chronic inflammatory symptoms are the most common health risk faced by modern people and are related to chronic diseases such as diabetes, cardiovascular disease, cancer and cognitive decline.
How to reduce the problem of “chronic inflammation” in the body? Kathy McManus, director of the Department of Nutrition at Brigham and Women’s Hospital in the United States, said that a “Mediterranean-type” diet such as grains, nuts, lean protein, and olive oil has been proven to be effective in reducing inflammation. In addition, “plant-based diet” contains a large amount of vitamins and dietary fiber, which can resist free radicals produced by the oxidation process and also help reduce inflammatory symptoms.
How to improve chronic inflammation? Start with the top 5 “natural foods”
McManus further pointed out that foods that easily cause inflammation in the body, such as fried foods, fast food, and snacks, are readily available in the market, and the potential harm of long-term intake cannot be underestimated. For many people, it is too difficult to adopt a Mediterranean diet or a plant-based diet. It is still recommended to choose the following 5 easy-to-obtain healthy foods.
Berries. Strawberries, blueberries and raspberries, for example, are rich in anthocyanins, which can help fight inflammation in the body and improve chronic diseases such as heart disease and diabetes.
fish. For example, salmon, tuna and sardines are rich in “Omega-3” fatty acids, which are a source of healthy fats in the body and have been proven to effectively reduce plaque accumulation in blood vessels. Intake of fish also helps reduce the “C-reactive protein” index in the body, which is considered an indicator of inflammation.
green vegetables. For example, broccoli, spinach, beets, and cabbage are rich in vitamins A, B, C, E, and K, as well as trace elements needed for good health (such as iron, magnesium, and potassium). Among them, spinach is considered to be related to reducing excessive It is related to inflammation index and can help reduce the risk of coronary artery sclerosis, stroke and other diseases.
Nuts and seeds. Foods such as sunflower seeds, almonds and pistachios are high in fiber and nutrients, which can help reduce the risk of encephalitis. Walnuts, flaxseeds and chia seeds are also rich in Omega-3, which is also very helpful in reducing inflammation.
tomato. The “lycopene” in tomatoes can reduce “Interleukin 6” in the body, which is the main biochemical substance that causes inflammation. In addition, observational studies in the past have pointed out that eating more tomatoes is related to the prevention of heart disease and prostate cancer.
Stay away from the threat of chronic inflammation: 3 types of processed foods that are better to eat less
McManus said that in order to reduce inflammation in the body by improving eating habits, it is recommended to consume 2 servings of fish a week, 5 types of fruits and vegetables daily, and eat them with appropriate amounts of nuts and seeds. If you already have cardiovascular problems or other symptoms, you can consume a wide range of plant-based diets. For starches, it is recommended to give priority to brown rice and quinoa instead of refined starches such as white rice and pasta.
McManus calls for staying away from processed foods as much as possible, such as processed meats, snack biscuits and sugary drinks. Such foods often contain a lot of sugar, trans fat and excess sodium. They not only cause people to consume excess calories, but also cause Chronic inflammation of the body.
“It’s okay to eat a little bit of processed food every once in a while, but natural foods that help fight inflammation should be consumed every day, especially for people whose bodies are suffering from chronic inflammation,” McManus said.
source:
Fighting inflammation with food
Further reading:
