If you want to eat for long-term health, lowering inflammation can be majorly beneficial.
Here, I share some of my top ways to optimize your diet, plus my go-to anti-inflammatory foods.
Anti-inflammatory diet tips.
To get yourfill of fiber, seek out whole grains, fruits, and vegetables.
Summary
Eat a minimum of nine servings of fruits and vegetables every day.
Eat four servings of both alliums and crucifers every week.
If you like the taste, I recommend eating a clove ofgarlica day.
Limit saturated fat to 10 percent of your daily calories.
Consume foods rich in omega-3 fatty acids.
I also recommend taking a good-qualityomega-3 supplement.
Eat fish at least three times a week.
Fish are another fantastic omega-3 rich food.
Low-fat fish such as sole and flounder, may also have anti-inflammatory benefits.
Use oils that contain healthy fats.
The body requires fat, but choose the fats that provide you with benefits.
Virgin and extra-virgin olive oil(organic if possible) are the best bets for anti-inflammatory benefits.
Other options include high-oleic, expeller-pressed versions of sunflower and safflower oil.
Eat healthy snacks twice a day.
Avoid processed foods and refined sugars.
This includes any food that containshigh-fructose corn syrup5or is high insodium6, which contribute to inflammation throughout the body.
Avoid refined sugars whenever possible and artificial sweeteners altogether.
Cut out trans fats.
Sweeten meals with phytonutrient-rich fruits, and flavor foods with spices.
Most fruits and vegetables are loaded with important phytonutrients.
to make it naturally sweeten your meals, try adding apples, apricots, berries, and even carrots.
Best anti-inflammatory food list.
We just went over a lot of anti-inflammatory diet information.
Here’s a sample7-day meal plan to get you started on an anti-inflammatory diet.
