I’m not trying to brag, but I’m one of the healthiest people I know. At an age when most of my peers are complaining of daily new pains, I am in the best physical shape of my life. I watch people half my size at the gym, run 5Ks and salsa dance on the regular, and I didn’t even catch a sniff last cold and flu season.
What is my secret? Well, my diet is a big part of it. I’ve been writing about nutrition for more than two decades and know that the standard American diet contributes significantly to chronic inflammation, a condition that has been linked to the development and progression of chronic diseases, including heart disease, cancer and dementia.
Don’t get me wrong, I eat meat, sip the occasional cocktail and never skip dessert. But I don’t eat many ultra-processed foods, unlike most American adults, who get more than half of their daily calories from these processed foods. Over-processed foods include items such as fast food, packaged chips, TV dinners, and baked goods, and high consumption of these has been linked to pro-inflammatory conditions. Instead, I make most meals and snacks focused on whole foods and those that are naturally anti-inflammatory. These are my favorites.
1. Coffee
I start each day with an espresso with a little milk, and while there is some debate about whether coffee is anti-inflammatory, current evidence seems to point to the benefits of coffee in moderation. Coffee is actually one of the main sources of antioxidants in most Americans’ diets, and these healthy compounds fight free radicals, which contribute to cellular inflammation. Studies have even found that those who drink coffee frequently have less inflammation and can live longer than those who drink less or no coffee.
2. Garlic
I use fresh garlic in everything, so I stock up weekly. This pear is well known for its anti-inflammatory and antioxidant properties, but it can be affected by heat. Researchers found that crushing or chopping cloves activates allicin, the main antioxidant in garlic, so it’s a good idea to prepare the garlic and let it sit for 10 to 15 minutes before cooking to avoid nutrient loss.
I like using a zester to grate garlic in everything from stir-fries to salad dressings for flavor, but raw garlic is also my answer to a scratchy throat: I simply chop a few cloves, let them sit for 10 minutes, then add a pinch of salt and a little olive oil and eat it on crackers or toast.
3. Extra virgin olive oil
This Mediterranean diet is my go-to healthy fat for cooking and finishing dishes. It contains oleic acid, which is known to inhibit inflammation, as well as 20 other polyphenols, or botanical antioxidants, that fight inflammatory compounds in the blood. Some studies have even found that one of these compounds may be as effective as ibuprofen in relieving inflammation. I’m a fan of the Lucini brand, but if I can’t find it, I make sure to choose olive oil in an opaque bottle, so it won’t degrade from light, and check the harvest date to make sure it’s recent. EVOO is my go-to cooking oil, but I also like to use it in salad dressings, dips, sauces, and even baked goods.
4. Walnuts
Nuts are a great snack for so many reasons: They combine protein, fiber and healthy fats in one satisfying little package. I like walnuts because they’re reasonably priced, tasty, and contain the most antioxidants of any nut, especially alpha-linolenic acid (ALA), a fatty acid known to reduce inflammation and play a key role in protecting against cardiovascular and neurological diseases. In addition to enjoying them raw, I like to chop walnuts and add them to oatmeal, yogurt, salads, and baked goods.
5. Plain strained (Greek-style) yogurt
While many dairy products can be anti-inflammatory, fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt fans have fewer biomarkers of chronic inflammation compared to people who don’t eat yogurt. In addition, yogurt probiotics contribute to a healthy gut, which is tied to overall immunity (about 80% of the body’s immune cells are found in the digestive tract). I prefer thinned (Greek) yogurt for a thicker, creamier consistency and extra protein and enjoy it with fruit, a shake of granola, and a drizzle of honey or maple syrup. I also use the yogurt as a marinade, to make salad dressings creamier or as a substitute for sour cream or mayo in almost any recipe.
6. Salmon in a can or bag
Like most Americans, it can be difficult for me to get my quota of seafood, a top source of lean protein and anti-inflammatory healthy fats. Also, heart disease runs in my family, and one study found that women my age (35-70) who consumed 80 grams of salmon and other fatty fish daily for eight weeks had reduced inflammatory markers.
Canned salmon is a lifesaver because it’s shelf-stable, so you can open it up and make fish balls, add it to salads, or just spread it on crackers for a filling snack. I love Fishwife’s cans of spicy smoked salmon so much I just eat them plain.
7. Oats
Whole grains such as oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oats can reduce systemic chronic inflammation in adults at risk for cardiovascular disease in as little as two weeks. Plus, oats are so versatile: In addition to oatmeal, I use them for homemade granola and add them to smoothies and baked goods for extra fiber.
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