Reversing Inflammation - Nutritional changes
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Eat Fresh and whole foods, meaning the way nature gives them to
us. Avoid processed foods, such as canned, boxed, bottled. What
to eat? Vegetables, fish, lean meats, fruits, nuts, natural herbs for
seasoning...how beautiful and uncomplicated.
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Fish: Eat more fish, especially cold water fish, which contains the
largest amounts of Omega-3 fatty acids.
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Meat: If you eat meat, learn about grass fed animals, these are
animals that are allowed to eat natural diets, not corn or grains.
The reason is that grass and leaves which is the natural diet,
contains large amounts of anti-inflammatory omega 3 fatty acids.
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Fruits and Vegetables: Serve your meals with an abundant
selection of fruits and vegetables, which are the best source of
antioxidants. Make it a habit to always serve a salad with your
meals. Try to cut down in salt, by enhancing your meals with natural
herbs.
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Sugars: You all know that it's empty calories... so, avoid sugars.
For a sweetener learn to use Stevia, or Agave, which are natural
herbal sweeteners.
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Avoid Dairy Products: Sorry, but cow's milk is a common allergen, it
also provides considerable saturated fat and large quantities of
calories.
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Nuts and seeds: Studies have found that eating nuts reduces the
risk of heart disease. They are also rich in minerals such as
magnesium which is good for your heart. Now, don't over do it with
the nuts, as they are rich in calories, just a handful a day is enough.
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Fluids: Water should replace sodas or canned juices, to add a little
flavor a wedge of lime or squeezing half an orange of grapefruit
makes a refreshing drink, that will satisfy our desire for a flavored
drink.
Teas: Green, and herbal teas provide antioxidant polyphenol
flavonoids, which are known to reduce the risk of heart disease and
cancer.
Red Wine: Research has shown that red wine is high in
antioxidant content which may reduce the risk of coronary artery
disease.
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Smoking: You know its not good for you! No comments...only you
can make the decision to stop.
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Oils: You should consider using only extra virgin olive oil, which is
rich in antiflammatory oleic acid, vitamin E and polyphenolic
flavonoids.
Avoid any oils that are partially hydrogenated, as this contains trans
fatty acids and are even more dangerous than saturated fats.
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Weight Loss: Fat cells, specially the type that form around the
abdomen produce large amounts of powerful inflammation causing
substances, these are Inter-luukin-6 and C-reactive protein and the
main cause for diseases such as diabetes, heart disease, and
most other inflammatory diseases.
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