Diet and Inflammation

 

 

Diet is only one factor influencing the level of cellular inflammation your body experiences. Adequate sleep, stress level and physical activity all strongly influence inflammation levels. But much recent research suggests the the biggest impact - positive or negative - comes from diet. Many of the foods that are most common in the American diet - the Standard American Diet (SAD) - are the exact foods that fuel unhealthy and chronic levels of inflammation. These include red and processed meat products, saturated fats, sugars and refined carbohydrates.

One study of 210,000 people and published in the Journal of the American College of Cardiology concluded that "after controlling for other risk factors such as BMI, physical activity, family history of heart disease and multivitamin use, the participants consuming pro-inflammatory diets had a 46% higher risk of heart disease and 28% higher risk of stroke, compared to those consuming anti-inflammatory diets." This and similar studies have allowed researchers to identify foods with high potential for reducing inflammation.

Unsurprisingly, these foods include leafy greens (the darker the better), dark yellow vegetables, fatty fish like tuna and salmon, olive oil, whole fruits (especially berries), whole grains, coffee (yes, coffee) and tea. But experts caution against focusing on just a few specific foods. "If you aim for an overall healthy  dietary pattern that is mostly plant-based, you will get anti-inflammatory benefits," according to Penny Kris-Etherton, a professor of nutrition science at Penn State University.

"Eat a wide variety of healthy foods, especially fruits and vegetables," says Simin Meydani, lead scientist on the nutritional immunology team at the Jean Mayer USDA Human Nutrition Research Center, "and you will get all the components that have anti-inflammatory properties." Following a Mediterranean-style diet - including vegetables, fruits, nuts, seeds, legumes, potatoes, whole grains, breads, herbs, spices, fish, seafood and extra virgin olive oil and avoiding sugar, refined grains, trans fats and processed foods - will put you on the right path.

Equally important, cut back on foods the promote inflammation.

The bottom line? There is a lot you can do yourself to lower inflammation levels in your body. But you have to actually do it.