Anti-Inflammatory Diet
Inflammation plays a role in many chronic diseases such as
cardiovascular disease, asthma, allergies, arthritis, sinusitis and
the development of cancer. Eating the optimal ratio of
essential fatty acids is key to decreasing inflammation.
In the United States we currently consume an abundance of
meat and dairy products. We currently eat a ratio of Omega 6
fat to Omega 3 fat of 20-30:1 whereas the normal optimal ratio is
4:1.
Eat the following foods to reduce inflammation:
- Cold water fish (salmon, mackerel, sardines, herring)
- Green leafy vegetables
- Walnuts
- Flax seeds
- Flax seed oil (keep refrigerated and use promptly)
- Ginger
Avoid the following to reduce inflammation:
- Trans fats (partially hydrogenated oils, fractionated oils, margarine, products that have a long shelf life - crackers, pastries, chips)
- High Glycemic Index foods
- Corn oil, cottonseed oil, peanut oil, grapeseed oil, safflower oil, sesame oil, soybean oil, and sunflower oil (use monounsaturated oil such as olive or canola)
- Regular eggs (Omega 3 eggs are fine)
- Grain fed meat (grass fed meat occasionally is fine)
- Avoid or greatly reduce animal and dairy products except cold water fish
Supplements to reduce inflammation:
