The 13 Most Anti-Inflammatory Foods You Can Eat
Inflammation can be both good and bad.
On one hand, it helps your body defend itself from infection and injury. On the other hand, chronic inflammation can lead to weight gain and disease.
Stress, inflammatory foods, and low activity levels can make this risk even greater.
However, studies demonstrate that some foods can fight inflammation.
Here are 13 anti-inflammatory foods.
Berries are small fruits that are packed with fiber, vitamins, and minerals.
Although dozens of varieties exist, some of the most common include:
Berries contain antioxidants called anthocyanins. These compounds have anti-inflammatory effects that may reduce your risk of disease.
Your body produces natural killer cells (NK cells), which help keep your immune system functioning properly.
In one study, men who consumed blueberries every day produced significantly more NK cells than men who did not.
In another study, adults with excess weight who ate strawberries had lower levels of certain inflammatory markers associated with heart disease.
Berries provide antioxidants known as anthocyanins. These compounds may reduce inflammation, boost immunity, and reduce your risk of heart disease.
2. Fatty Fish
Fatty fish are a great source of protein and the long-chain omega-3 fatty acids EPA and DHA.
Although all types of fish contain some omega-3 fatty acids, these fatty fish are among the best sources:
EPA and DHA reduce inflammation that can lead to metabolic syndrome, heart disease, diabetes, and kidney disease.
Your body metabolizes these fatty acids into compounds called resolvins and protectins, which have anti-inflammatory effects.
In clinical studies, people consuming salmon or EPA and DHA supplements experienced reductions in the inflammatory marker C-reactive protein (CRP).
However, in another study, people with an irregular heartbeat who took EPA and DHA daily experienced no difference in inflammatory markers, compared with those who received a placebo.
Fatty fish boast high amounts of the omega-3 fatty acids EPA and DHA, which have anti-inflammatory effects.
Broccoli is extremely nutritious.
It's a cruciferous vegetable, along with cauliflower, Brussels sprouts, and kale.
Research has shown that eating a lot of cruciferous vegetables is associated with a decreased risk of heart disease and cancer.
This may be related to the anti-inflammatory effects of the antioxidants they contain.
Broccoli is rich in sulforaphane, an antioxidant that fights inflammation by reducing your levels of cytokines and NF-kB, which drive inflammation.
Broccoli is one of the best sources of sulforaphane, an antioxidant with powerful anti-inflammatory effects.
Avocados may be one of the few supposed superfoods worthy of the title.
They're packed with potassium, magnesium, fiber, and heart-healthy monounsaturated fats.
They also contain carotenoids and tocopherols, which are linked to reduced cancer risk.
In addition, one compound in avocados may reduce inflammation in young skin cells.
In one study, when people consumed a slice of avocado with a hamburger, they had lower levels of the inflammatory markers NF-kB and IL-6 than participants who ate the hamburger alone.
Avocados offer various beneficial compounds that protect against inflammation and may reduce your cancer risk.
5. Green Tea
You've probably heard that green tea is one of the healthiest beverages you can drink.
It reduces your risk of heart disease, cancer, Alzheimer's disease, obesity, and other conditions.
Many of its benefits are due to its antioxidant and anti-inflammatory properties, especially a substance called epigallocatechin-3-gallate (EGCG).
EGCG inhibits inflammation by reducing pro-inflammatory cytokine production and damage to the fatty acids in your cells.
You can buy green tea in most stores or online.
Green tea's high EGCG content reduces inflammation and safeguards your cells from damage that can lead to disease.
Bell peppers and chili peppers are loaded with vitamin C and antioxidants that have powerful anti-inflammatory effects.
Bell peppers provide the antioxidant quercetin, which may reduce one marker of oxidative damage in people with sarcoidosis, an inflammatory disease.
Chili peppers contain sinapic acid and ferulic acid, which may reduce inflammation and lead to healthier aging.
Chili peppers and bell peppers are rich in quercetin, sinapic acid, ferulic acid, and other antioxidants with strong anti-inflammatory effects.
While thousands of varieties of mushrooms exist worldwide, only a few are edible and grown commercially.
These include truffles, portobello mushrooms, and shiitake.
Mushrooms are very low in calories and rich in selenium, copper, and all of the B vitamins.
They also contain phenols and other antioxidants that provide anti-inflammatory protection.
A special type of mushroom called lion's mane may potentially reduce low-grade, obesity-related inflammation.
Some edible mushrooms boast compounds that may decrease inflammation. Eating them raw or lightly cooked may help you reap their full anti-inflammatory potential.
Grapes contain anthocyanins, which reduce inflammation.
In addition, they may decrease the risk of several diseases, including heart disease, diabetes, obesity, Alzheimer's, and eye disorders.
Grapes are also one of the best sources of resveratrol, another compound that has many health benefits.
In one study, people with heart disease who consumed grape extract daily experienced a decrease in inflammatory gene markers, including NF-kB.
Several plant compounds in grapes, such as resveratrol, can reduce inflammation. They may also reduce your risk of several diseases.
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 powerful anti-inflammatory nutrient.
Turmeric reduces inflammation related to arthritis, diabetes, and other diseases.
In fact, consuming 1 gram of curcumin daily combined with piperine from black pepper caused a significant decrease in the inflammatory marker CRP in people with metabolic syndrome.
However, it may be hard to get enough curcumin to experience a noticeable effect from turmeric alone.
If you're interested in using turmeric in cooking, you can find it in most grocery stores or online.
Turmeric contains a powerful anti-inflammatory compound called curcumin. Eating black pepper with turmeric can significantly enhance the absorption of curcumin.
10. Extra Virgin Olive Oil
Extra virgin olive oil is one of the healthiest fats you can eat.
It's rich in monounsaturated fats and a staple in the Mediterranean diet, which provides numerous health benefits.
Studies link extra virgin olive oil to a reduced risk of heart disease, brain cancer, and other serious health conditions.
It's easy to find extra virgin olive oil in your local grocery store, but you can also buy it online.
Extra virgin olive oil provides powerful anti-inflammatory benefits, which may reduce your risk of heart disease, cancer, and other serious health conditions.
11. Dark Chocolate and Cocoa
Dark chocolate is delicious, rich, and satisfying.
It's also packed with antioxidants that reduce inflammation. These may reduce your risk of disease and lead to healthier aging.
Flavanols are responsible for chocolate's anti-inflammatory effects and keep the endothelial cells that line your arteries healthy.
However, make sure to choose dark chocolate that contains at least 70% cocoa — a greater percentage is even better — to reap the anti-inflammatory benefits.
If you forgot to grab this treat on your last run to the store, you can always buy it online.
Flavanols in dark chocolate and cocoa can reduce inflammation. They may also reduce your risk of several diseases.
The tomato is a nutritional powerhouse.
Tomatoes are high in vitamin C, potassium, and lycopene, an antioxidant with impressive anti-inflammatory properties.
Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer.
One study determined that drinking tomato juice significantly decreased inflammatory markers in women with excess weight — but not those with obesity.
Note that cooking tomatoes in olive oil can maximize the amount of lycopene you absorb.
That's because lycopene is a carotenoid, a nutrient that's better absorbed with a source of fat.
Tomatoes are an excellent source of lycopene, which may reduce inflammation and protect against cancer.
Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which fight inflammation.
Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries also provide benefits.
In one study, when people consumed 280 grams of cherries per day for 1 month, their levels of the inflammatory marker CRP decreased and stayed low for 28 days after they stopped eating cherries.
Sweet and tart cherries contain antioxidants that reduce inflammation and your risk of disease.
The Bottom Line
Even low levels of inflammation on a chronic basis can lead to disease.
Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.
Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you combat inflammation and reduce your risk of illness.
Reposted with permission from Healthline.
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Since even moderate-intensity workouts offer a slew of benefits, walking is a good choice for people looking to stay healthy.
How to Rock Your Walk<p>Walking isn't just fun and healthy. It's accessible.</p><p>"Walking is cheap," says Dr. John Paul H. Rue, a sports medicine doctor at <a href="https://mdmercy.com/" target="_blank">Mercy Medical Center in Baltimore</a>. "You can do it anywhere at any time; [it] requires little to no special equipment and has many of the same cardio benefits as running or other more intense workouts."</p><p>Want to up your walking game? Try the tips below.</p>
Use Hand Weights<p>Cardio and strength training can go hand-in-hand when you add weights to your walk.</p><p>A <a href="https://journals.lww.com/acsm-msse/Fulltext/2019/03000/Associations_of_Resistance_Exercise_with.14.aspx" target="_blank">2019 study</a> found that weight training is good for your heart, and <a href="https://www.mayoclinicproceedings.org/article/S0025-6196(17)30167-2/abstract" target="_blank">research</a> shows it reduces the risk of developing a <a href="https://www.healthline.com/health/nutrition-metabolism-disorders" target="_blank">metabolic disorder</a> by 17 percent. People with metabolic disorders have a higher chance of being diagnosed with high cholesterol, high blood pressure, and diabetes.</p><p>Rue suggests not carrying weights for your entire walk.</p><p>"Hand weights can give you an added level of energy burning, but you have to be careful with these because carrying [them] over a long period of time or while walking could actually lead to some overuse injuries," he says.</p>
Make It a Circuit<p>As another option, consider doing a circuit. First, put a pair of dumbbells on your lawn or somewhere in your home. Walk around the block once, then stop and do some bicep curls and tricep lifts before walking around the block again.</p><p>Rue recommends <a href="https://www.healthline.com/health/exercise-fitness/running-with-weights" target="_blank">avoiding ankle weights</a> during cardio workouts, as they force you to use your quadriceps rather than hamstrings. They can also cause muscle imbalance, according to the <a href="https://www.health.harvard.edu/staying-healthy/wearable-weights-how-they-can-help-or-hurt" target="_blank">Harvard Health Letter</a>.</p>
Find a Fitness Trail<p>Strength training isn't limited to weights. You can get stronger by <a href="https://www.healthline.com/health/bodyweight-workout" target="_blank">simply using your body</a>.</p><p>Often found at parks, fitness trails are obstacle courses with equipment for pullups, pushups, rowing, and stretches to build upper and lower body strength.</p><p>Try searching "fitness trails near me" online, checking out your local parks and recreation website, or calling the municipal office to <a href="https://calisthenics-parks.com/" target="_blank">find one</a>.</p>
Recruit a Friend<p>People who workout together stay healthy together.</p><p><a href="https://bmcgeriatr.biomedcentral.com/articles/10.1186/s12877-017-0584-3" target="_blank">One study</a> showed that older adults who exercised with a group improved or maintained their functional health and enjoyed their lives more.</p><p>Enlist the help of a walking buddy with a regimen you aspire to have. If you don't know anyone in your area, apps like <a href="https://www.strava.com/" target="_blank">Strava</a> have social networking features so you can get support from fellow exercisers.</p>
Try Meditation<p>According to the <a href="https://www.nccih.nih.gov/research/statistics/nhis/2017" target="_blank">2017 National Health Interview Survey</a>, published by the National Institutes of Health, meditation is on the rise, and for good reason.</p><p>Researchers <a href="https://pubmed.ncbi.nlm.nih.gov/29616846/" target="_blank">found</a> that mind-body relaxation practices can regulate inflammation, <a href="https://www.healthline.com/health/biological-rhythms" target="_blank">circadian rhythms</a>, and <a href="https://www.healthline.com/health/glucose" target="_blank">glucose</a> metabolism, as well as lower <a href="https://www.healthline.com/health/high-blood-pressure-hypertension" target="_blank">blood pressure</a>.</p><p>"Any form of exercise can be turned into a meditation of some type, either by the surroundings you are walking in, like a park or trail, or by blocking out the outside world with music on your headphones," Rue says.</p><p>You can also play a podcast or download an app like <a href="https://www.headspace.com/headspace-meditation-app" target="_blank">Headspace</a> that has a library of guided meditations to practice while you walk.</p>
Do Fartlek Walks<p>Typically used in running, fartlek intervals alternate periods of increased and decreased speed. These are <a href="https://www.healthline.com/nutrition/benefits-of-hiit" target="_blank">high-intensity interval training (HIIT)</a> workouts, which allow exercisers to accomplish more in less time.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0154075" target="_blank">One study</a> showed that 10-minute interval training improved <a href="https://www.healthline.com/health/metabolic-syndrome" target="_blank">cardiometabolic</a> health, or lowered the risk of heart disease, stroke, and diabetes, just as well as working out at a continuous pace for 50 minutes.</p><p><a href="https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0111489" target="_blank">Research</a> also shows that HIIT workouts increase muscle <a href="https://www.healthline.com/health/fast-twitch-muscles" target="_blank">oxidative</a> capacity, or the ability to use oxygen. To do a fartlek walk, try walking at an increased pace for 3 minutes, slow down for 2 minutes, and repeat.</p>
Gradually Increase Pace<p>A faster walking pace is associated with a lower risk of <a href="https://www.healthline.com/health/copd" target="_blank">chronic obstructive pulmonary disease (COPD)</a> and respiratory diseases, according to a <a href="https://pubmed.ncbi.nlm.nih.gov/30303933/" target="_blank">2019 study</a>.</p><p>Still, it's best not to go from a stroll to an Olympic-worthy power walk in a day. Instead, increase your pace gradually to prevent injury.</p><p>"Start by walking at a brisk pace for about 10 minutes per day, 3 to 5 days per week," Rue says. "Once you've done this for a few weeks, increase your time by 5 to 10 minutes per day until you get to 30 minutes."</p>
Add Stairs<p>You've likely heard that taking the stairs instead of an elevator is a way to add more movement into your daily routine. It's also a way to step up your walking. Stair climbing has been shown to <a href="https://www.sciencedirect.com/science/article/pii/S2211335519301123?via%3Dihub" target="_blank">decrease the risk of mortality</a> and can easily add a bit more challenge to your walk.</p><p>If you don't have stairs in your home, you can often find them outside a local municipal building, train station, or at a high school stadium.</p>
Is Your Walk a True Cardio Workout?<p>Not all walks are equal. A walk that's too leisurely may not provide enough burn to qualify as cardio. To see if you're getting a good workout, try to <a href="https://www.healthline.com/health/how-to-check-heart-rate" target="_blank">measure your heart rate</a> using a monitor.</p><p>"A target goal for a good walking workout heart rate is about 50 to 70 percent of your maximum heart rate," Rue says, adding that maximum heart rate is <a href="https://www.healthline.com/health/fitness-exercise/fat-burning-heart-rate" target="_blank">typically calculated</a> by 220 beats per minute minus your age.</p><p>You can also monitor how easily you can carry on a conversation while you walk to gauge your heart rate.</p><p>"If you can walk and carry on a normal conversation, that's probably a lower intensity walk," says Rue. "If you are slightly breathless but can still have a conversation, that's probably a moderate workout. If you are out of breath and can't talk normally, that's a vigorous workout."</p>
Takeaway<p>By shaking up your routine, you can add excitement to your workout and reap even more rewards than a basic walk provides. Increasing the pace and intensity of a workout will make it more effective.</p><p>Simply pick your favorite variation to add some spice to your next walk.</p>
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