Being Consistent With Any Diet Is Key To Reduction.
If you suffer from chronic health conditions such as heart disease, arthritis, or an autoimmune disease, your healthcare professional may suggest an anti-inflammatory diet. This may help to reduce inflammation in the body. However, It is important to understand that there is no single "anti-inflammatory-reducing protein diet." The best approach is to use dietary patterns and specific foods that will help reduce inflammation. Protein sources are a good place to start. Here are some great sources for an effective anti-inflammatory diet:
Fatty fish such as mackerel, salmon, sardines, and trout are rich in omega-3 fatty acids. They have potent anti-inflammatory properties. Omega-3s can help reduce the production of inflammatory substances in the body.
Incorporating lean protein sources like skinless poultry, tofu, tempeh, legumes (lentils, chickpeas, and beans), and low-fat dairy products. These protein options provide a good amount of amino acids. Red meat should be avoided as it is usually high in saturated fat.
Nuts are a great source of protein. They are high in healthy fats and provide antioxidants along with fiber. There are several choices of nuts you can add to your diet like almonds, walnuts, flaxseeds, and chia seeds.
A variety of colorful fruits and vegetables that are rich in antioxidants and phytochemicals like vitamins C and E, beta-carotene, and flavonoids, will help combat inflammation. In addition, berries, citrus fruits, leafy greens, and cruciferous vegetables (broccoli, cauliflower, Brussels sprouts) are all good choices.
Select whole grains like brown rice, quinoa, oats, and whole wheat instead of refined grains. Whole grains have a lower glycemic index and are rich in fiber. This can help reduce inflammation.
Turmeric, ginger, garlic, and cinnamon have gained popularity as they are known for their anti-inflammatory properties. Using these spices regularly during meal prep can provide both flavor and health benefits.
Extra-virgin olive oil contains monounsaturated fats and antioxidants. This has great potential to assist you in reducing inflammation. Use it to create fresh salads and raw dishes.
Yogurt, kefir, sauerkraut, and other fermented foods are good sources of probiotics. They can promote a healthy gut microbiome and reduce inflammation.
Green tea is rich in polyphenols. Most notable is epigallocatechin gallate (EGCG), which has anti-inflammatory effects. Having a cup of green tea regularly may help lower inflammation levels.
Reduce your intake of processed and sugary foods. High-processed foods, sugary beverages, and excessively consuming refined carbohydrates can contribute to inflammation. Reducing and/or eliminating these items in your diet is essential.
It is important to stay well-hydrated with water for overall health. This can help flush toxins from the body.
Remember to consult your healthcare provider before incorporating or changing your diet to avoid potential damage to your body's system. It is also important to remember that individual responses to specific foods can vary. It is crucial to maintain a balanced diet that suits your preferences and dietary restrictions. Focus on whole, nutrient-dense foods to support overall health and reduce inflammation.
Peace & Balance
Patricia Pointer
COTA
Certified Massage Therapist
Medical Massage Practitioner
Wellness Coach
Consultant
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