Scientists have identified foods that cause inflammation in the body.
Based on the research results, scientists compiled a list of 18 consequences of improper nutrition. Heart and vascular diseases are also named.
Scientists have found that eating certain foods leads to chronic inflammation in the body and the development of cardiovascular diseases. The corresponding study results are published in the Journal of the American College of Cardiology.
Scientists have developed a pro-inflammatory nutrition index based on the assessment of the number of inflammation biomarkers (chemokines and interleukins) in the blood. The list of prohibited foods included 18 ones that showed the strongest association with inflammatory biomarkers.
The experts found that this index is associated with an increase in the frequency of heart diseases and strokes. The study involved 210 thousand people of different genders and ages and was conducted for 32 years, from 1986 to 2021.
Adjusted for other factors — body mass index, physical activity, family history of heart disease, and multivitamin use – a “pro-inflammatory” diet increases the risk of heart disease by 46%, and the risk of stroke by 28%.
Contents
A List of Foods that cause inflammation
Diets with a high content of red and processed meat, refined grains, and sugary drinks increase the likelihood of heart disease and stroke.
Among other things, Foods that cause inflammation are as follows:
- Diary. Depends on the individual, but people with milk allergy or osteoarthritis will probably be unhealthy after intake of great quantities of milk.
- Gluten. Gluten intolerance may cause an inflammatory response.
- Fried foods. French fries, deep-fried and stir-fried vegetables as well as meat and those labeled junk prompt immune cells to release inflammatory proteins into the bloodstream.
- Meals are typically stocked with saturated fat (hot dogs, bacon, sausage, hamburgers, steak).
To reduce the risks, scientists recommend adding foods high in antioxidants to the diet, such as green leafy and yellow vegetables, and whole grains, as well as coffee, tea, and wine. The researchers called walnuts especially useful. They reduce the level of six out of ten biomarkers of inflammation.
Tips on the anti-inflammatory diet
The best way to combat the uprising inflammation is to build an anti-inflammatory diet. Red meat should be replaced with beans, poultry, fish, and lentils. Reduce salt and enrich your meals with anti-inflammatory herbs like turmeric, garlic, and ginger. Tend to cook meals boiling, baking, or braised, avoid frying.
Remove refined sugar and trans fat from your diet. Avoid fast food and refined grain products: crackers, bagels, and white bread. There exist also several types of oils, that are rich in omega-6 fats:
- corn oil;
- canola oil;
- margarine;
- soybean oil
They are also placed among the Foods that cause inflammation.
Refuse to consume them, because they’ll contribute to the inflammatory processes, that have already begun in your organism. Products with extra salt such as salty takeout and restaurant meals, salty snacks, and canned soups should be removed from the ration. Reduce the intake of foods that are rich in substances called antioxidants that fight chemicals (free radicals) that cause long-term damage to cells and can increase inflammation in the body.
Once you start to limit Foods that cause inflammation and follow an eating pattern rich in nutrient-dense foods, your general well-being will improve. It can be scanned by doctors but becomes even more tangible by the person himself. People report an influx of energy, improved muscle tone, and ease of movement after 2-3 months of a healthy diet.
Other ways to combat inflammation
Besides eating habits, you should change your attitude to life (to experience less stress) and choose the surroundings: not to stay among those, who irritate you, replacing them with those, who are pleasant to communicate with. Avoid illicit drugs, tobacco, and alcohol.
