(Antonina Vlasova / Shutterstock.com)
Almost anyone has had some form of inflammation, which is a natural part of the body’s defense mechanism to deal with perceived threats. While acute inflammation helps the body heal, chronic inflammation actually weakens the body and may also be the root cause of many other diseases.
Doctors usually prescribe strong medications to treat inflammation, but there is another, more natural way. "One of the most powerful tools to combat inflammation comes not from the pharmacy, but from the grocery store," Harvard Health Publishing writes.
Many of the foods that can reduce inflammation are part of a Mediterranean Diet, which emphasizes fish, vegetables, and olive oil as part of a healthy eating plan.
So, pass the olive oil and eat your way to feeling better.
1. Pour on the Olive Oil
Eat Good oils – Olive oil, grapeseed oil or avocado oil are full of Omege-9 fatty acids that can reduce inflammation. Use 2-3 tablespoons of olive oil daily.
(DUSAN ZIDAR / Shutterstock.com)
2. Go Fishing
Fish is high in omega-3 fatty acids can reduce inflammation like Salmon, cod, herring, sardines, mackerel, perch, bass, tuna. East 3 or more servings a week.
(africa Studio / Shutterstock.com)
3. Fill up Your Tank With Fruits and Vegetables
The darker the fruit, the better it is for you. Eat fruits that are full of antioxidants including cherries, Strawberries, Raspberries, blackberries, apples, and pineapple. Eating Vitamin K-rich dark vegetables like broccoli, kale, spinach, romaine lettuce, and bok choy can also reduce inflammation.
(Lightspring / Shutterstock.com)
4. Get Your Daily Fiber
Eating high fiber foods like whole grain bread, brown rice, quinoa, bulgur, and oatmeal is an excellent way to combat inflammation and promote a healthier lifestyle.
(Prostock-studio / Shutterstock.com)
5. Peel the Onions and Press the Garlic
Recent studies about the health benefits of onions and garlic show that they add more than great taste to your menu.
(Antonova Ganna / Shutterstock.com)
6. Go Nuts
Nuts and seeds are high in Omega-3 fatty acids and you should eat a handful every day. The best ones to eat are natural walnuts, almonds pistachios, and hazelnuts.
(Dionisvera / Shutterstock.com)
7. Are You Going to Scarborough Fair?
Herbs and spices including thyme, oregano, curcumin found in turmeric and chili peppers have been found in recent studies to reduce inflammation.
(Dionisvera / Shutterstock.com)
8. More Than Just Guacamole
Avocados are rich in monosaturated fat and vitamin E and can reduce joint damage in people who suffer from Osteoarthrosis. They are delicious, low in fat, and very good for you.
(Juraj Kovac / Shutterstock.com)
9. Teatime
Besides reducing your risk of heart disease and cancer, green tea also stages an anti-inflammatory fight inside your body. Relax and enjoy a good cup of tea every day.
(5 Second Studio / Shutterstock.com)
10. Dip Into the Hummus
Beans are high in fiber and antioxidants, so they naturally reduce inflammation. Put more Mediterranean foods into your diet. The best beans to eat are black, red kidney, pinto, and chickpeas.
(etorres / Shutterstock.com)
11. Fire up the Wok
Soy products can have a marked anti-inflammatory effect. Unprocessed soy is best so eating more tofu and edamame and drink more soy milk.
(AS Food studio / Shutterstock.com)
These foods help reduce inflammation, but other foods actually increase it. Harvard publications stressed that the following foods should be avoided or sharply limited: refined carbohydrates like white bread and pastries, fried foods like French fries, soda and other sweetened soft drinks, red meats like burgers and steaks and processed meats like hot dogs and sausages, and fats like margarine, shortening, and lard.
Eating your way to less inflammation is the healthier and so much tastier alternative.
