Inflammation in the body has been associated with many different ailments and diseases, but most people do not understand that their diet and nutrition
can have an effect. Inflammation can come with injury or illness, or it is sometimes a result of unhealthy weight and eating habits. No matter where it
comes from, eating certain foods will help keep inflammation to a minimum.
Keeping your ideal healthy weight will go a long way towards avoiding high inflammation levels. Excess body fat secretes hormones that actually add to
increased inflammation in the body. Therefore, the heavier you get, the more you suffer from this unhealthy condition. Just eating less food will
ultimately have the effect of lowering these levels in most overweight people as they shed pounds of body fat. The right diet and nutrition can bring
this change to pass.
There is no need to cut fats completely out of the diet to reduce inflammation. Correct diet and nutrition makes it important to stay away from
saturated and trans-fats such as those found in many fried food and in margarines. Avoid Omega-6 fatty-acids and try to get more Omega-3 fatty acids
such as those found in fish oil and fatty fish like salmon. Even extra virgin olive oil can be used as a healthy fat in a low-inflammation diet.
Proteins should be carefully monitored to get the best diet and nutrition for avoiding high levels of inflammation. Red meats are particularly harmful
in this respect, and extra-lean protein such as fish or chicken is the best. Getting high quality protein with low unhealthy fats is a key concept to
Refined sugars and processed carbohydrates are very good at adding to high levels of inflammation. That makes adding more whole grains and reducing
processed foods an important target in diet and nutrition for people who want to reduce these levels. Brown rice, bulgur wheat, and steel cut oats are
good choices of healthy carbohydrates.
Vegetables and Fruits
Fruits and vegetables generally belong to a low-inflammation category of foods. That being said, some are better than others. Especially good are green
onions and garlic; broccoli, cauliflower and Brussels sprout; all types of greens, bell peppers, cabbage and spinach. Citrus fruits, apples, tropical
fruits and berries can all have the effect of lowering inflammation.
Herbs and Spices
Seasonings are so important to lowering inflammation that many people have experienced improved levels without changing anything else. Herbs that help
with this diet and nutrition project include oregano, basil, rosemary, thyme and mint. Spices like cayenne or chili peppers, cloves and cinnamon can
improve levels as well.
Eating for good diet and nutrition does not need to mean eating boring or tasteless foods. By exploring all the variety of choices available, you can
even come up with a more fun menu with more exciting foods. In the meantime, if you eat to lower your inflammation levels, you will likely arrive at or
maintain a healthy weight. Any changes you need to make to your diet will pay off in dividends of improved health and a more enjoyable life.