Inflammation can be a chronic condition, such as in the case of arthritis. Pain medications may help relieve inflammation, but changing eating patterns and the content of a person's diet may also play a crucial role. An anti-inflammatory diet contains foods that protect the body from oxidative stress, as well as those that reduce the risk of high cholesterol and heart disease.
Omega-3 Fatty Acids
Omega-3 fatty acids are essential nutrients that can provide a variety of health benefits, including lowering cholesterol and reducing inflammation. A September 2004 issue of "JAMA" reports the role of a Mediterranean-style diet in decreasing vascular inflammation in people who had metabolic syndrome. Olive oil, walnuts, salmon and flax products all contain omega-3 fatty acid or are considered a source of "good" monounsaturated fats. These healthful types of fats are often described as being part of a Mediterranean-style diet, or one that is rich with whole grains, beneficial fats and very little meat. Study participants who consumed omega-3 (up to 50 g of walnuts daily) as part of their diet showed a "significant" improvement in regard to the markers for inflammation throughout the body.
The World's Healthiest Foods, in conjunction with the George Mateljan Foundation, recommends strawberries, raspberries, shrimp, cauliflower, broccoli, halibut, cabbage, squash, green beans and soy beans to be "good to excellent" sources of omega-3 fatty acids.
Foods Rich in B6
A diet created to reduce inflammation should include foods rich in vitamin B6, as reported in the February 2010 issue of the "American Journal of Clinical Nutrition." Lead author Jian Shen connects the dots between low levels of B6 in the blood and a higher risk for inflammation, oxidative stress and cardiovascular disease in the body, especially in an adult Puerto Rican population. This form of B vitamin supports the nervous system and is involved in many different enzymatic and metabolic functions in the body.
Dietary sources of vitamin B6 include a long list of fresh fruits and vegetables, including grapes, cantaloupe, bell peppers, spinach and other dark leafy greens, avocado, pineapple, mushrooms, eggplant and potatoes consumed with their skins. Vitamin B6 is also found in certain cuts of beef, turkey and salmon.
Low-fat Foods
Limiting cholesterol intake may also be able to put a stop to or at least alleviate inflammation, according to the Septmber 2004 "JAMA" article. Study participants who saw a decrease in inflammation were restricted to no more than 300 mg of cholesterol each day. Lowering cholesterol means lowering the fat content within the diet. Including whole grains and foods rich in fiber can help achieve that goal, as well as going meatless, according to the Mayo Clinic. The term "flexitarian" is often given to people who consume small portions of red meat but create their main entree with fresh produce, whole grains and beneficial fats. Red meat can raise cholesterol levels, which in turn may lead to more inflammation.
References
- "JAMA"; Effect of a Mediterranean-Style Diet on Endothelial Dysfunction and Markers of Vascular Inflammation in the Metabolic Syndrome; Katherine Esposito et al.; Sept. 22/29, 2004
- "American Journal of Clinical Nutrition"; Association of vitamin B-6 status with inflammation, oxidative stress, and chronic inflammatory conditions: the Boston Puerto Rican Health Study; Jian Shen et al.; February 2010
- WHFoods.org: Omega-3 Fatty Acids
