Inflammation can affect conditions involving your blood vessels, airways, connective tissues and intestines. Certain dietary factors may relieve inflammation. Research by scientists at the Foundation for Integrated Medicine in New York City and published in "Nutrition in Clinical Practice" in December 2010 reports a traditional Mediterranean diet of whole, plant-based foods in humans, including a high ratio of monounsaturated to saturated fats and omega-3 to omega-6 polyunsaturated fatty acids, demonstrates anti-inflammatory effects compared with Western diets.
Breakfast
Start your day off with a breakfast that contains healthy foods with anti-inflammatory properties, such as whole grains. Research by scientists at Harvard School of Public Health, Boston, Massachusetts and published in "Diabetes Care" in February 2006 discovered that whole grains and may reduce systemic inflammation among women with type 2 diabetes. Type 2 diabetics often have cardiovascular complications that involve endothelial dysfunction, a condition characterized by inflammation of the cells that line the interior of blood vessels. Eat your cereal with soy milk or almond milk, which contain healthy fats that can reduce your risk of cardiovascular disease.
Lunch
For lunch, enjoy a large salad of mixed green lettuce, tomatoes, carrots, beets, bell pepper, artichoke hearts, olives, cucumber, celery, lentils and walnuts. Add a salad dressing made with extra virgin olive oil, vinegar and spices. Olive oil and walnuts contain substances with anti-inflammatory properties to help relieve your symptoms. Research by scientists at Deakin University in Burwood, Victoria, Australia and published in "Current Pharmaceutical Design" in 2011 found that virgin olive oil contains numerous phenolic antioxidants, including oleocanthal, which possesses similar anti-inflammatory properties to the medicine ibuprofen. Research by scientists at the University of Athens in Greece and published in the "British Journal of Nutrition" in April 2008 reports that walnuts, which contain an antioxidant called ellagic acid, demonstrates anti-inflammatory effects in the human aorta and bone cells and may be beneficial for people with inflammation due to cardiovascular disease and bone loss.
Dinner
Begin your dinner with a mixed vegetable soup followed by baked salmon with brown rice and steamed green beans. Fish, particularly fatty fish, such as salmon, have high concentrations of omega-3 fatty acids, healthy fats with anti-inflammatory properties. Research by scientists at Harokopio University in Athens, Greece and published in the "Journal of the American College of Cardiology" in July 2005 found that increased fish consumption in humans is independently associated with decreased levels of inflammation. Research by scientists at Stavanger University Hospital in Norway and published in the "Scandinavian Journal of Clinical and Laboratory Investigation" in December 2010 discovered that intake of Atlantic salmon may reduce inflammation in patients with mild ulcerative colitis, a condition characterized with inflammation of the large intestine.
Beverage
Drinking green tea may reduce your inflammation. Green tea contains high levels of polyphenolic compounds that have anti-inflammatory properties. Research by scientists at The State University of New York at Buffalo and published in "Cancer Epidemiology" in February 2011 found that green tea consumption by humans protects against development of liver cancer, a disease associated with inflammation of cells.
References
- Nutrition in Clinical Practice"; Diet and Inflammation; Leo Galland; Dec 2010
- "Diabetes Care"; Whole-Grain, Bran, and Cereal Fiber Intakes and Markers of Systemic Inflammation in Diabetic Women; Lu Qi, et al.; Feb 2006
- American Diabetes Association; Fat and Diabetes; 2010
- "Current Pharmaceutical Design"; Molecular Mechanisms of Inflammation. Anti-Inflammatory Benefits of Virgin Olive Oil and the Phenolic Compound Oleocanthal; Lisa Lucas, et al.; 2011
- "British Journal of Nutrition"; Walnut Extract (Juglans Regia L.) and Its Component Ellagic Acid Exhibit Anti-Inflammatory Activity in Human Aorta Endothelial Cells and Osteoblastic Activity in the Cell Line Ks483; Z. Papoutsi, et al.; Apr 2008
- "Journal of the American College of Cardiology"; Fish Consumption among Healthy Adults Is Associated with Decreased Levels of Inflammatory Markers Related to Cardiovascular Disease: The Attica Study; Antonis Zampelas, et al.; Jul 5 2005
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