Arthritis refers to a group of diseases affecting your joints. It causes pain and swelling and can make it difficult for you to get around. There are a number of different types of arthritis, including osteoarthritis, rheumatoid arthritis and gout. Following a healthy diet that includes a variety of foods from each food group can help you manage your arthritis, according to the University of Washington.
Mediterranean Diet
The Mediterranean diet is an overall healthy diet that includes a variety of healthy foods from each of the food groups. The diet is most often recommended as a heart-healthy diet, but it can also be used to help those with arthritis make healthy food choices to maintain a healthy weight. The base of the Mediterranean diet includes whole grains, fruits, vegetables, legumes, nuts and seeds. These nutrient-dense, high-fiber foods help keep you feeling full to promote a healthy weight. The Mediterranean diet is also low in saturated fat, and uses olive and canola oil as its primary sources of fat instead of butter. The diet also encourages you to eat more fish and poultry instead of red meat, with an emphasis on fish. A diet high in omega-3 fatty acids, such as those found in salmon and tuna, reduces symptoms in people with rheumatoid arthritis, according to a 1998 study published in "Seminars in Arthritis and Rheumatism." Low-fat dairy foods and eggs can also be consumed on the Mediterranean diet in moderate amounts.
DASH Diet
The DASH diet is another healthy diet you can follow to help promote and maintain a healthy weight. The DASH diet, also known as the Dietary Approaches to Stop Hypertension, was originally recommended as a diet for people with high blood pressure. But it has also been shown to be effective in reducing risk of obesity. The diet includes a variety of healthy foods from each food group, but places an emphasis on fruits and vegetables. Eating more low-calorie, high-fiber fruits and vegetables each day can promote satiety and weight loss. In addition, the DASH diet recommends you include whole grains, lean sources of protein and low-fat dairy foods each day. The diet provides serving suggestions from each group based on your calorie needs. Talk to your doctor to determine how many calories you need each day to maintain a healthy weight.
American Heart Association Diet
The American Heart Association diet, or AHA, is also often recommended to help improve heart-health. But, as a preventative diet it encourages healthy food choices to promote a healthy weight, and may be a good diet for people with arthritis. The diet encourages you to eat at least four to five servings of fruits and vegetables and three servings of whole grains each day. The AHA diet is also an omega-3-rich diet and recommends you eat at least two servings of omega-3 rich fish each week. You also need to limit salt and saturated fat intake on the AHA diet.
References
- MayoClinic.com: Mediterranean Diet
- American Heart Association: Healthy Diet Goals
- The DASH Diet Oregon: DASH Diet Eating Plan
- Medline Plus: Arthritis
- University of Washington: About Diet and Arthritis
- PubMed: Seminars in Arthritis and Rheumatism: Omega-3 Fatty Acids in Rheumatoid Arthritis: An Overview
