Arthritis is the leading cause of disability in the United States, affecting nearly 21 million adults, according to the Centers for Disease Control and Prevention. Though a cure remains unknown, medical treatment and lifestyle changes, such as physical therapy, low-impact exercise and a healthy diet that promotes a healthy body weight, may help reduce your symptoms and improve your overall quality of life. For best results, seek guidance from your dietitian or doctor.
Cold-Water Fish
Cold-water fish is a top dietary source of omega-3 fatty acids -- essential fats linked with positive brain function, moods and cardiovascular health. Consuming omega-3 fats regularly may help prevent arthritis symptoms and reduce joint inflammation, stiffness and pain once they arise, according to the University of Maryland Medical Center. Since red meat and fried foods are high in saturated fat and may worsen inflammation, enjoy baked, broiled or poached cold-water fish more often.
Legumes
Legumes, such as lentils and beans, provide rich amounts of protein, fiber and micronutrients, such as iron, selenium and zinc. Eating less animal-derived protein and more plant-based sources may help reduce your risk for gout symptoms, according to MayoClinic.com. As fiber-rich foods, legumes also promote fullness between meals and may ease the process of weight management. Nutritious dishes based upon legumes include low-fat vegetarian chili, lentil and split-pea soups, baked vegetarian burgers and steamed soybeans.
Whole Grains
Whole grains contain more fiber, protein and nutrients, such as B vitamins and magnesium, than refined grains. Americans tend to consume too few whole grains, which is important particularly if you have arthritis since they provide anti-inflammatory benefits. To increase your whole grain intake, choose whole grain breads, pasta and cereals over enriched varieties. Other nutritious whole grain options include air-popped popcorn, long-grain brown and wild rice, quinoa and pearled barley.
Plant-Based Oils
Butter, margarine and shortening also contain rich amounts of pro-inflammatory fats. The UMMC recommends that people with arthritis consume healthier alternatives, such as olive and vegetable oil, as part of a healthy, balanced diet. Vegetable oils also provide the antioxidant vitamin E, which may help manage pain. Try grilling whole grain bread atop olive or canola oil and topping salad with oil and vinegar instead of high-fat creamy dressings.
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