In parts 1 and 2 of this article series we looked at the role inflammation plays in the process of disease and illness, and the role of trans fats in establishing unhealthy conditions in the body.
In part 3 we will look at the dietary changes we need to make in order to promote good health with an anti-inflammatory diet.
All healthy eating plans call for a well rounded approach to nutrition. Any system of eating that is unbalanced, relying too heavily upon one food group or another will not promote good health. In nature balance is the key.
Eating to reduce inflammation is no different. An anti-inflammatory diet will consist of an assortment of different foods. For optimum effect variety is important.
One of the most basic rules for healthy anti-inflammatory eating is to obtain the freshest food possible. Try to stay away from fast food and eat as many plant based foods as possible.
Shoot for control over portions. The American diet is replete with instances of 'super-sizing'. Thirty years ago a large soda was 12 ounces. Today a large soda is typically 32 oz. and in 1975 would have been considered family-sized with four eight ounce servings.
To reduce inflammation your typical food intake should consist roughly of 40-50% carbohydrates, 30% fats and 30% protein.
Carbohydrates: The majority of the carbs you consume should be from vegetables, fruits and grains that are low on the glycemic index; which measure the rate at which sugars and starches are converted into usable form by the body. They higher the glycemic index of a food the faster it turns to sugar in our bloodstreams and the worse it is for our overall health.
High glycemic index foods are white bread, white sugar, potatoes, bagels, and other high starch food items. Instead of these, choose whole-grain breads and pastas, squash and sweet potatoes. Avoid foods made with high-fructose corn syrup.
Fats: We covered omega-6, omega-3 and trans fats in the previous sections but just to recap, you want to avoid trans fats in the products you consume and in cooking. Additionally, you want to decrease your intake of saturated fats like butter, cream cheese, fatty meats and products made with coconut and palm kernel oils.
Opting for extra virgin olive oil is among the healthiest choices you can make. Another good choice is expeller-pressed organic canola oil. In order to get omega-3 fatty acids in your diet, include wild caught salmon, sardines, herring, black cod, omega-3 fortified eggs and flaxseeds.
Protein: Reduce your intake of animal protein if you have allergies, or autoimmune disease. Eat mostly fish and low-fat animal products. Soybeans are a great alternative source of protein. Tofu is a soy based product that is also a good meat alternative.
Vitamins and Minerals: The best way to get needed vitamins and minerals is through eating a variety of healthy food. But regardless of how well we eat it is virtually impossible to get all that we need from our food choices, alone.
Supplements are needed for optimum health. Supporting the immune system with supplements will make your healthy eating much more powerful and effective. A good immune system booster should contain vitamins, minerals and anti-oxidants.
One good immune booster that we have heard about is Immunitril(tm). It's users seem to give it rave reviews, therefore it couldn't hurt to look into this promising product. To get more information about it do a search for it on better online stores like www.Amazon.com and the www.BODeStore.com. Immunitril(tm) boosts rich nutrients and ingredients and probably merits your serious consideration.
Inflammation is now seen as a large contributor to major illnesses that can plague us as we age. Taking a proactive approach to combating inflammation will help you to keep your body strong and disease-free. You diet is the place to start.
Implement some of the changes that we have outlined in this 3 part series and you will be moving towards changing your health for the better!
This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on a health or fitness program.
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About the Author:| Disclaimer: This article is not meant to provide health advice and is for general information only. Always seek the insights of a qualified health professional before embarking on a health or fitness program. |
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