You may think of inflammation as the redness and swelling observed on the surface of your skin, but inflammation can also occur on the inside of your body. Chronic cellular inflammation has been linked to heart disease, cancer and Alzheimer's disease. Stress, lack of exercise, genetic disposition and diet can increase your risk of inflammation. A diet to reduce cellular inflammation should include nutrient-rich foods that provide essential fatty acids and phytonutrients to protect you against chronic illness.
Anti-Inflammatory Diet
The Anti-Inflammatory Diet was developed by Dr. Andrew Weil, a well-known physician in the field of integrative medicine. The diet provides specific guidelines on what to eat to reduce cellular inflammation and improve health. Dr. Weil says his diet is not a weight loss diet; by making healthier food choices, however, you may be able to get to a healthier weight. The diet encourages you to eat mostly fresh foods with an emphasis on fruits and vegetables. The diet recommends a minimum intake of seven to nine servings of nutrient-rich fruits and vegetables a day. The Anti-Inflammatory Diet also recommends more whole grains, healthy sources of fat such as nuts and seeds, omega-3-rich fish, soy foods and cooked Asian mushrooms. Omega-3 rich-foods help reduce inflammation, according to the University of Maryland Medical Center. Cheese, poultry and eggs can be consumed once or twice a week on the diet.
Mediterranean Diet
The Mediterranean Diet may also help to reduce cellular inflammation. Typically recommended to help improve heart health, the Mediterranean Diet has also been shown to reduce the risk of certain cancers, Parkinson's disease and Alzheimer's disease, according to MayoClinic.com. The diet encourages you to base most of your intake on fresh, plant-based foods including plenty of whole grains, fruits, vegetables, nuts, seeds and legumes. The diet also suggests you use olive oil as your primary source of fat. Olive oil contains properties that have been shown to reduce blood cholesterol levels. Eat fish at least twice a week and make it your first choice of protein over poultry or eggs. Red meat, refined flours and saturated fat are discouraged on the Mediterranean Diet.
Healthy Eating Pyramid
The Healthy Eating Pyramid is a diet guide based on Dr. Walter Willet's book "Eat, Drink and Be Healthy." The science-based diet plan aims to provide you with the most up-to-date recommendations linking nutrition and health. Like both the Anti-Inflammatory and the Mediterranean diets, the Healthy Eating Pyramid recommends eating more whole grains, fruits, vegetables and healthy fat. The fiber in these foods can help to lower blood cholesterol levels, and the antioxidants can protect your cells from oxidative damage. Protein in the diet should come from fish, poultry, nuts, seeds and tofu. Dairy products are allowed, but intake is limited to once or twice a day. The Healthy Eating Pyramid suggests dietary supplements to meet your calcium needs. Refined flours, sweets and saturated fats are discouraged.
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