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Health & Fitness What is an anti-inflammatory diet and its benefits for heart health

11:25  25 january  2020
11:25  25 january  2020 Source:   msn.com

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The anti - inflammatory diet is much like the Mediterranean diet , emphasizing whole, unprocessed foods. Research shows that the anti - inflammatory diet can help improve your health and lower the risk of heart disease. Though there are no strict guidelines, the anti - inflammatory diet promotes

Inflammation can contribute to issues like diabetes, heart disease, cancer, and Alzheimer’s. “ An anti - inflammatory diet is an eating plan that works to reduce or minimize low-grade inflammation within The anti - inflammatory diet is a healthy approach to eating, whether you suffer from chronic

a bowl of salad on a wooden table © Hinterhaus Productions / Getty Images Scientists have recently started to realize just how dangerous inflammation is, finding links to deadly diseases like certain cancers and Alzheimer's. 

Holding turmeric root at the table with healthy vegan food ingredients and supplements, top view. Concept of curcuma as a new trend in food and cosmetic industry © Getty Holding turmeric root at the table with healthy vegan food ingredients and supplements, top view. Concept of curcuma as a new trend in food and cosmetic industry Doctors often treat chronic inflammation with medications such as non-steroidal anti-inflammatory drugs like Ibuprofen, steroids, and supplements like fish oil. But recent research shows that one of the best treatments for inflammation may be the food you eat. 

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One diet considered anti - inflammatory is the Mediterranean diet , which has been shown to reduce An anti - inflammatory diet , along with exercise and good sleep, may provide many benefits Summary Following an anti - inflammatory diet and lifestyle may improve markers of inflammation

The Mediterranean diet and the DASH diet are examples of anti - inflammatory diets . An anti - inflammatory diet favors foods that are rich in antioxidants over those that increase the An anti - inflammatory diet may, therefore, help improve the health of a person with metabolic syndrome.

The goal is to improve health, not to lose weight

Fresh honey, ginger and lemon © Getty Fresh honey, ginger and lemon "Inflammation is not always a bad thing; our bodies use inflammation as a signal for healing," says Dr. Mari Ricker, MD, a professor of family and community medicine at the University of Arizona. This is what you see when an infected cut turns red and swells up.

However, when inflammation becomes chronic, it is linked to dangerous health conditions like certain cancers, heart disease, diabetes, and asthma. That's where an anti-inflammatory diet comes into play.

Healthy food collection for asthma sufferers, high in protein, omega 3, antioxidants, vitamins and minerals. Foods to also help wheezing, shortness of breath, COPD and respiratory diseases. Flat lay. © Getty Healthy food collection for asthma sufferers, high in protein, omega 3, antioxidants, vitamins and minerals. Foods to also help wheezing, shortness of breath, COPD and respiratory diseases. Flat lay. It's designed to reduce chronic inflammation in your body, a condition where your immune system stays constantly on high alert and ultimately may damage or impair normal tissues and cells. By calming the inflammation, you can mitigate this damage and reduce your risk of diseases. 

The food you eat can help fight inflammation

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Chronic inflammation can lead to weight gain and disease. This article lists 13 foods that have powerful anti - inflammatory effects. Turmeric is a spice with a strong, earthy flavor that 's often used in curries and other Indian dishes. It has received a lot of attention for its content of curcumin, a

Fans of anti - inflammatory diets say they can transform you inside and out. An anti - inflammatory diet : Less pain, happy gut, more energy, and more? In contrast, research shows that following a more anti - inflammatory style of eating may reduce the risk of heart disease, obesity, and some

The anti-inflammatory diet is less like a diet with restrictive meal plans and more like a guide for eating nutrient-dense, unprocessed or minimally processed foods and a lot of vegetables, much like the Mediterranean diet or DASH diet, Ricker says.

Buddha bowl healthy vegan meal with kale, quinoa, various green sprouts and season greens, clean eating concept, view from above, flat lay © Getty Buddha bowl healthy vegan meal with kale, quinoa, various green sprouts and season greens, clean eating concept, view from above, flat lay You are also advised to eat foods with antioxidants like vitamin C in oranges and the lycopene in tomatoes.

You don't have to ban inflammatory foods like red meat outright but you should only eat them in small amounts. Below are some foods that may help reduce inflammation that are recommended for an anti-inflammatory diet. 

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  • Fatty fish like salmon, sardines, and mackerel: The omega-3 fatty acids in these foods have anti-inflammatory properties and are needed to balance out omega-6 fatty acids, which can cause inflammation.
  • Extra virgin olive oil: Extra virgin olive oil contains a special compound called oleocanthal which exhibits similar anti-inflammatory effects as ibuprofen.
  • Brussels sprouts, broccoli, peppers and fruits like kiwis and oranges that are rich in vitamin C: Multiple studies have found that vitamin C can reduce certain substances in the body that can cause inflammation including high-sensitivity C-reactive proteins and interleukin 6.
  • Nuts: Researchers have found that nutrients in nuts, including omega-3 fatty acids, antioxidants, and magnesium can help lower inflammation.
  • Berries - particularly blueberries, cranberries, blackberries, raspberries, and strawberries: A 2015 review, published in the International Journal of Molecular Sciences, found that berries like strawberries, raspberries, and blueberries contain compounds that help prevent inflammation and heart disease, as well as lowering the risk of certain cancers risk.
  • Tomatoes: Researchers have found time and again that the lycopene in tomatoes is an effective anti-inflammatory that may help prevent cardiovascular disease. Though scientists are still trying to understand exactly how lycopene helps reduce inflammation.

In addition to foods that help lower inflammation, an anti-inflammatory diet also focuses on limiting foods that contribute to body-wide inflammation. These foods include processed carbs, fatty cuts of red meat, fried foods, sugary drinks, and alcohol.

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An anti - inflammatory diet is a healthy way of eating. Instead, the suggested foods provide other health benefits unrelated to inflammation . A proper anti - inflammatory diet will reduce inflammatory markers in the body, leading to fewer heart complications in patients with heart disease.

Anti - Inflammatory Diets : What Do You Eat? An exact description of the anti - inflammatory diet varies, depending on whom you ask. It's not surprising that anti - inflammatory diets have gotten popular, says Elisa Zied, RD, a spokeswoman for the American Dietetic Association and a dietitian in

Healthy turmeric drink with honey, cinnamon, lemon and ginger © Getty Healthy turmeric drink with honey, cinnamon, lemon and ginger Even healthy adults can benefit from the anti-inflammatory diet

An anti-inflammatory diet can decrease your heart disease risk whether you are overweight or not.

Ricker says that the diet is healthy and safe for most people to try. "There are very few people who cannot incorporate some aspect of the anti-inflammatory diet."

The anti-inflammatory diet is relatively easy to maintain and should be used throughout your life for best results, Ricker says. "To be successful in reducing inflammation this needs to be a lifestyle change. Changing the diet long term, not just for 3 to 6 months." 

    Carbs matter for postmarathon recovery, too. Here’s how research says to fuel .
    Your prerace diet isn’t just about fueling to avoid hitting the wall. A recent study published in the Mediators of Inflammation journal found that people who follow a low-carb diet had higher inflammation postmarathon than those who ate higher amounts of carbs. Getting enough carbs is essential for postmarathon tissue repair and recovery.The results recommend dietary carb intake of 4.5 to 5.4 grams per pound of body weight to help with postmarathon recovery.It’s a well-known fact runners carb load before a big race. After all, it’s important to fuel up to avoid hitting the wall.

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