Chronic inflammation is known to contribute to aging and age-related disease.
Research has indicated that some foods are associated with an increase in systemic inflammation while others have anti-inflammatory effects. A study published in the Journal of Internal Medicine utilized data from a large cohort of subjects followed for 16 years. A validated anti-inflammatory diet index was used to quantify the impact of subjects' diets on inflammation.
Individuals whose diets contained the least inflammation-provoking foods were found to have 18% lower all-cause, 20% lower cardiovascular-related, and 13% lower cancer-related mortality. Amongst current smokers, diet had an even great impact, with 31%, 36% and 22% lower risk of death, respectively.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible:
refined carbohydrates, such as white bread and pastries
French fries and other fried foods
soda and other sugar-sweetened beverages
red meat (burgers, steaks) and processed meat (hot dogs, sausage)
margarine, shortening, and lard
An anti-inflammatory diet should include these foods:
green leafy vegetables, such as spinach, kale, and collards
nuts like almonds and walnuts
fatty fish like salmon, mackerel, tuna, and sardines
fruits such as strawberries, blueberries, cherries, and oranges
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