Overview

Chronic inflammation is the hallmark of many debilitating diseases, such as myocardial infarction (i.e., heart attack), diabetes, and Alzheimer’s disease.

Enriching your diet with potent anti-inflammatory foods will definitely yield positive results when it comes to disease prevention.

In this article, we will cover some basics of the anti-inflammatory diet that could potentially lower your risk of chronic illnesses.

What causes chronic inflammation?

Chronic inflammation is the accumulation of years of bad lifestyle habits. 
For instance, consuming foods rich in sugar and high-fructose corn syrup promotes the secretion of proinflammatory cytokines. Following this way of eating for years could precipitate chronic inflammation.

Researchers also found a link between consuming large amounts of refined carbohydrates (found in white bread) and inflammation, obesity, and insulin resistance.

Even more, consuming processed foods with high concentrations of trans-fats and chemicals promotes inflammation and deteriorates the lining of your blood vessels.

Vegetable oils are another potential culprit that may disrupt the balance between omega-3 and omega-6 fatty acids, a process that promotes inflammation.

Drinking too much alcohol and eating large amounts of red meat may be another contributor to this state.

Finally, living a sedentary lifestyle and being obese could also trigger chronic inflammation.

Top anti-inflammatory foods

⦁    Dark chocolate 

Dark chocolate is a nutrient-dense food that contains fiber, iron, magnesium, manganese, copper, potassium, and zinc. 

Fiber improves the composition of your gut flora to optimize nutrient absorption and regulate inflammation.

The minerals found in dark chocolate also enhance cognitive function, metabolism, and the immune system.

⦁    Green tea

Green tea harbors powerful antioxidants and anti-inflammatory ingredients that remove reactive oxygen species from your system. 

Researchers found that inflammation and oxidative stress are the two major phenomena that drive most chronic illnesses, including cancer. The good news is that green tea acts on both processes.

⦁    Turmeric

The benefits of turmeric mainly result from its anti-inflammatory properties.

Curcumin, the active ingredient in turmeric, is an impressively powerful anti-inflammatory compound that could lead to similar effects as anti-inflammatory drugs. 

Today, many athletes use turmeric to treat joint and muscle pain, especially after competitions.

Other anti-inflammatory foods

⦁    Vegetables (e.g., broccoli, cabbage, cauliflower)

⦁    Fruit (e.g., grapes, cherries)

⦁    Avocados and olives

⦁    Olive oil and coconut oil

⦁    Salmon, sardines, herring, mackerel, and anchovies

⦁    Almonds and other nuts

⦁    Bell peppers and chili peppers

If you have any concurrent medical conditions, speak with your doctor about the benefits of following the anti-inflammatory diet.

Takeaway message

Consuming anti-inflammatory foods is a simple habit that could produce significant protection against chronic diseases in the long run. Just be sure to choose high-quality foods that underwent little to no processing.

We hope that this article helped you appreciate the potential damage of subclinical inflammation and the role of the anti-inflammatory diet.