I’m not trying to brag, but I’m one of the healthiest people I know. At an age when many of my friends complain of new aches and pains on a daily basis, I am in the best physical shape of my life. I meet people half my age at the gym, run 5Ks and dance salsa on the reg, and I haven’t even caught last cold and flu season.
what is my secret Well, my diet is a big part of it. I have been writing about nutrition for more than two decades and know that the standard American diet significantly contributes to cellular inflammation, a condition that contributes to the development of chronic diseases including heart disease, cancer and dementia. Progress is linked.
Don’t get me wrong, I eat meat, drink the occasional cocktail and never skip a Mestret. But I don’t eat a lot of ultra-processed foods, unlike most American adults, who get more than half of their daily calories from these processed foods. Ultra-processed foods are things like fast food, packaged chips, TV dinners and baked goods, and high consumption of them has been linked to inflammatory conditions. Instead, I focus most of my meals and snacks on whole foods and those that are naturally anti-inflammatory. These are my favorites.
1. Coffee
I start each day with an espresso with a little milk, and while there is some debate about whether coffee is anti-inflammatory, current evidence seems to point to the benefits of coffee in moderation. Coffee is actually one of the main sources of antioxidants in the diet of many Americans, and these healthy compounds fight free radicals, which contribute to cell inflammation. Research has even found that frequent coffee drinkers have lower levels of inflammation and may live longer than those who drink little or no coffee.
2. Garlic
I use fresh garlic in everything, so I stock up every week. This bulb is well known for its anti-inflammatory and antioxidant properties, but it can be affected by heat. Researchers have found that chopping or mincing cloves activates allicin, the main antioxidant in garlic, so it’s a good idea to prepare your garlic and let it sit for 10 to 15 minutes before cooking to prevent the loss of nutrients. Avoid giving.
I like to use a garlic zester in everything from salad dressings for flavor, but raw garlic is also the answer to my sore throat: I simply chop a few cloves, let them sit for 10 minutes. , then add it. Add a pinch of salt and a little extra olive oil and sprinkle on crackers or toast.
3. Extra virgin olive oil
These Mediterranean diet staples are my go-to healthy fats for cooking and baking. It contains oleic acid, which is known to prevent inflammation, as well as 20 other polyphenols, or plant-based antioxidants, that fight inflammation in the blood. Some studies have even found that one of these compounds may be as effective as ibuprofen in reducing inflammation. I’m a fan of the Lucini brand, but if I can’t find it, I make sure I choose olive oil in an unopened bottle, so it hasn’t been spoiled by light, and I check the harvest date to make sure. This is the last one. EVOO is my primary cooking oil, but I also like to use it in salad dressings, dips, sauces, and even baked goods.
4. Walnuts
Nuts are a great snack for many reasons: They combine protein and fiber and healthy fats in one delightful little package. I love walnuts because they’re affordable, delicious, and contain the most antioxidants of any nut, especially alpha-linolenic acid (ALA), a fatty acid known to reduce inflammation and protect against heart and vascular disease. It plays an important role in prevention. In addition to enjoying them raw, I like to chop walnuts and add them to smoothies, yogurt, salads, and baked goods.
5. Plain strained (Greek style) yogurt
While many dairy products can be anti-inflammatory, fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt lovers had lower biomarkers of chronic inflammation than people who did not eat yogurt. In addition, yogurt probiotics support a healthy gut, which is tied to overall immunity (about 80% of the body’s immune cells are found in the GI tract). I prefer hard (Greek-style) yogurt for its thickening, creamy consistency and extra protein, and enjoy it with fruit, a granola shake, and honey or maple syrup. I also use yogurt as a marinade, to make salad dressings creamier or as a substitute for sour cream or mayo in any recipe.
6. Salmon in a bowl or bag
Like many Americans, it can be hard for me to get my quota of seafood, a high source of lean protein and anti-inflammatory healthy fats. Also, heart disease runs in my family, and one study found that women in my age range (35-70) who ate 80 grams of salmon and other fatty fish per day for eight weeks had reduced inflammation.
Canned salmon is a lifesaver because it’s shelf stable, so you can open it up and make it into fish cakes, add it to salads or just spread it on crackers for a filling. I love the spicy smoked salmon tannins by Fishwife so much that I eat them plain.
7. Fats
Whole grains like oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oatmeal can reduce systemic chronic inflammation in adults who are at risk of heart disease within two weeks. Plus, oats are versatile: in addition to oatmeal, I use them for homemade granola and add them to smoothies and baked goods for an extra boost of fiber.
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