1. Fruits and vegetables
Some
terrific anti-inflammatory fruits and vegetables to include in your meal plan
include apples, berries, broccoli, mushrooms, papaya, pineapple, and spinach
2. Green tea
This
mild beverage is great for helping shrink your waistline as well as for
decreasing inflammation. The flavonoids in this tea have natural
anti-inflammatory properties. And the compound EGCG in green tea has been shown
to help reduce body fat.
3. Monounsaturated fats
These
heart-healthy fats help raise your healthy HDL cholesterol levels and reduce
overall inflammation. Great sources include olive oil, almonds, and avocado
4. Omega-3 fatty acids
Research
has shown that a diet with a high percentage of omega-3 fatty acids and a low
percentage of omega-6 fatty acids has been linked with decreased inflammation.
Food sources of omega-3s include walnuts, flaxseed, and fish, such as wild
Alaskan salmon
5. Spices
Certain
spices, including garlic, turmeric, cinnamon, ginger, and chili peppers, have
potent inflammation-reducing capabilities, so try adding them to meals as often
as possible.
6. Water
Staying
hydrated is essential to flushing inflammation-causing toxins out of your body.
Aim for 64 ounces of water per day. Remember: Add an additional 8
ounces of water for every 30 minutes of exercise as well.
7. Whole grains
Rich
in fiber, whole grains help control the insulin response in your body. The high
B vitamin content of whole grains also helps reduce the inflammatory hormone homocystine
in the body.
