Chronic inflammation usually occurs as a result of a person being overweight, especially in the abdomen. Most abdominal fat is visceral fat, meaning it accumulates around vital organs. Macrophages, which are part of the immune system, tend to invade visceral fat, according to Louisiana State University. They apparently mistake fat cells for foreign invaders and release oxidizing materials meant to kill bacteria. This results in chronic inflammation which is associated with cardiovascular disease, arthritis, some forms of cancer, Alzheimer's and inflammatory bowel diseases. Weight loss and a diet high in omega-3 fatty acids and antioxidants can reduce inflammation.
Fish, Nuts, Seeds and Oils
Omega-3 fatty acids are essential for health and development. One of their many benefits is in reducing inflammation, which in turn lowers the risk of diseases associated with chronic inflammation. The body cannot manufacture omega-3 fatty acids, so they must be consumed in the diet or in supplements. The best source is fatty, cold-water fish, such as salmon, mackerel, sardines, halibut, tuna and herring. It is also found in algae and krill, which are shrimp-like crustaceans. Plant sources include flaxseed, pumpkin seeds, soybeans, walnuts, purslane and certain oils, including flaxseed, canola, soybean, pumpkin seed, perilla seed and walnut. Reducing meat consumption and getting lower-calorie protein from fish and nuts is also a healthy way to lose weight.
Green Tea
Green tea contains antioxidants called polyphenols. Two to three cups contain 240 to 320mg, according to the University of Maryland Medical Center. Several population-based studies indicate people who consume green tea have a lower risk of diseases associated with chronic inflammation, including cardiovascular disease, cancer and arthritis, the UMMC reports. For example, studies indicate that the main polyphenol in green tea, epigallocatechin gallate, helps prevent skin tumors through its anti-inflammatory and anti-cancer properties.
In other studies, results have been mixed. For example, green tea polyphenols inhibit stomach cancer cell growth in test tubes. Two studies comparing green tea drinkers with non-drinkers found drinkers were half as likely to develop stomach cancer and gastritis, which is inflammation of the stomach. Other studies show no correlation between green tea consumption and risk.
Fruits and Vegetables
Antioxidants are known to reduce the effects of oxidation, thereby reducing chronic inflammation. Vitamins A, C and E are potent antioxidants found in vegetables and fruit. The Louisiana State University Agricultural Center reports on a vitamin C study done in England. In more than 7,000 men ages 60 to 70, it was found that those who ate the most fruits and vegetables had higher plasma levels of vitamin C and lower levels of inflammatory markers in their blood.
Phytochemicals, substances responsible for the color of fruits and vegetables, are also antioxidants. For example, the phytochemical lycopene gives tomatoes their red color and anthocyanin gives blueberries their blue color. Eating a diet high in colorful fruits and vegetables guarantees a variety of antioxidants in your diet and helps with weight loss, which also reduces inflammation.
