Fighting Inflammation, the Body’s Hidden Killer
Foods to avoid The following foods can increase inflammation in some people:
Refined carbohydrates, such as white bread and pastries fried foods, such as French fries red meat processed meat, such as hot dogs and sausage If you’re trying to reduce fight inflammation, try to reduce your intake of these foods. You don’t have to completely eliminate them, but try to eat them only occasionally.
- Sugary beverages: Sugar-sweetened drinks and fruit juices
- Refined carbs: White bread, white pasta, etc.
- Desserts: Cookies, candy, cake, and ice cream
- Processed meat: Hot dogs, bologna, sausages, etc.
- Processed snack foods: Crackers, chips, and pretzels
- Certain oils: Processed seed and vegetable oils like soybean and corn oil
- Trans fats: Foods with partially hydrogenated ingredients
- Alcohol: Excessive alcohol consumptionR
Foods That Reduce Inflammation
There’s truth to the adage “you are what you eat.” It’s especially relevant when managing inflammation and reducing swelling in your joints. While some foods can make things worse, there are plenty of tasty anti-inflammatory foods that can ease swollen joints, finger pain, and even symptoms of rheumatoid arthritis (RA).
Fatty fish like salmon provides “a hefty dose of both EPA and DHA, which are two powerful omega-3 fatty acids that can reduce inflammation and lower risk for cancer, heart disease, asthma, and autoimmune diseases.
Red meat has earned its bad reputation for a reason. It’s higher in cholesterol and salt, which can trigger inflammation. To get your protein, switch to fish — like salmon, snapper, tuna, cod, halibut, and bass — that are high in omega-3 fatty acids, which also help to reduce inflammation.
Including beets in your diet has a number of benefits, including lowering blood pressure, boosting your stamina and — yep! — combatting inflammation. Beets contain a nutrient called betaine, which has been shown to decrease risk for inflammation.
Vitamin K, an anti-inflammatory powerhouse, can be found in most dark leafy greens, like kale. Just a single cup of kale provides 10 percent of the recommended daily amount of anti-inflammatory omega-3’s (the kind that can be found in fish) as well.
Soy-based foods like tofu boast isolflavones and omega 3s, which may help lower levels of inflammation in the body.
Tomatoes are packed with lycopene, an antioxidant that is an inflammation-fighter. Joseph said cooking these red fruits will actually amplify their anti-inflammation properties, since heat brings out more lycopene.
Berries are small fruits that are packed with fiber, vitamins, and minerals.
Although dozens of varieties exist, some of the most common include:
- strawberries
- blueberries
- raspberries
- blackberries
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source, 6Trusted Source).
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
In one study in men, those who consumed blueberries every day produced significantly more NK cells than those who did not (5Trusted Source).
In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease (6Trusted Source).
Blueberries get their bright blue pigment from a class of antioxidants called anthocyanins, which fight inflammation. “Studies suggest that increased blueberry consumption not only reduces oxidative stress, but also increases anti-inflammatory cytokines and natural killer cell counts
Like fish, almonds are rich in anti-inflammatory omega-3’s. The nuts are also packed with vitamin E, which helps “lubricate the joints and protect the body from pro-inflammatory cytokines.
Tart cherries, which are supremely high in antioxidants, have been studied to find that they greatly combat inflammation. In one study, long-distance runners who drank tart cherry juice on race day had less inflammation and recovered faster than those who didn’t have the juice.
Garlic is often touted for its medicinal properties. The vegetable can add anti-inflammatory to its long resume, as research has found that it prevents inflammatory substances called cytokines from developing. Better yet, heating garlic increases its anti-inflammatory effects (which is great, because eating raw garlic doesn’t sound too appealing). But our powerful little friend also packs a wallop in the healthy-foods department and works great for swollen joints. Combine garlic with the herbs listed in the next section for some delicious upgrades to your cooking. And for date night, use some mint leaves to clean up your breath. They’ll help your swelling, too.
Olive oil is rich in polyphenols and heart-healthy monounsaturated fats that help kick inflammation to the curb. According to Arthritis Today, the oil has similar anti-inflammatory effects as ibuprofen and aspirin.
Use extra virgin olive oil in cooking and on salads and get your food working faster for you. It’s good for your heart and your brain, too
Between meals, try nuts. Some great choices include:
They’re also high in omega-3 fatty acids and make a great snack. Sunflower seeds also share some of these nutty benefits.
You can also try replacing processed snack foods with an array of fruits like:
According to the Arthritis Foundation, the antioxidants in fresh fruits and veggies help your body fight off free radicals that can cause cellular damage.
Herbs have been used for centuries to promote health and healing. Fresh herbs, like basil, thyme, and oregano are delicious choices to use in your cooking, and can be a great source of antioxidants.
A 2010 reviewTrusted Source even showed that certain herbs like curcumin and chili pepper have compounds that can fight inflammation and may reduce pain.
Thankfully, eating healthy doesn’t mean missing out on the sweet stuff. Chocolate — yes, chocolate — that’s at least 70 percent pure cocoa is the way to go.
Other desserts that are low in fats and heavy in the fruits and nuts mentioned earlier, are also great ways to keep inflammation down.
Besides reducing your risk of heart disease and cancer, green tea also stages an anti-inflammatory fight inside your body, according to researchTrusted Source.
Drink it hot or cold and add some lemon juice to perk up the tea’s flavor — and kick up the antioxidants.
Fiber is known to lower C-reactive protein (CRP), a substance found in our blood that suggests the presence of inflammation. Foods high in fiber include:
- whole grains
- beans
- vegetables and fruits
Consuming whole grains made with the entire grain kernel, such as oatmeal, bulgur, brown rice, quinoa, and whole-wheat flour ensure a higher level of nutritious fiber. But if you have a gluten allergy, whole grains made of wheat can inversely contribute drastically to your inflammation.
Onions are full of nutritious antioxidants, and may in fact reduce:
- inflammation
- your risk of heart disease
- high cholesterol levels
Add them to the base of your soups, sauté them in your favorite sauce, eat them raw in a sandwich, or toss them in an easy, nutritious stir-fry to instantly reap the benefits! And in case you’re worried, follow our tips to get rid of onion breath!
Try swapping a meat protein for a serving of beans — about 1 cup has 15 grams of protein. They’re not only affordable, they’re also packed with fiber and phytonutrients, which help decrease inflammation.
They even have folic acid and important minerals, including:
Unlike most fruits, the avocado is rich in monounsaturated fat and high in vitamin E — two anti-inflammatory properties linked to a reduced risk of joint damage seen in early osteoarthritis.
Eating avocados regularly can also contribute to regulating cholesterol levels. Avo-awesome.
Broccoli is extremely nutritious.
It’s a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer (14Trusted Source, 15Trusted Source).
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation (16Trusted Source, 17Trusted Source, 18Trusted Source).
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects (28Trusted Source, 29Trusted Source, 30Trusted Source).
Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease (31Trusted Source).
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging (32, 33Trusted Source).
