Anti-Inflammatory Foods

Inflammation¹ is the painful component of arthritis (symptoms include pain, swelling, red coloration to the area, and sometimes loss of movement or function), and may be a component of cardiovascular diseases.
Can the foods you eat help reduce inflammation? Some experts believe it's possible, so I'll explain which foods may be anti-inflammatory foods (and which ones to avoid).

Foods To Eat

Fats and Oils. Omega-3 fatty acids² are found in cold-water oily fish, flax seeds³, canola oil and pumpkin seeds. Consumption of monounsaturated fatty acids⁴ found in olive oil, avocados⁵, and nuts has been linked to reduced risk of cardiovascular disease. Other healthful oils include rice bran oil, grape seed oil, and walnut oil.
Fruits and Vegetables. Whole fruits, berries and vegetables are all rich in vitamins, minerals, fiber, antioxidants and phytochemicals⁶. Choose green and brightly colored vegetables, and whole fruits such as broccoli, chard, strawberries, blueberries, spinach, carrots and squash. You should eat at least five and preferably more) servings of fruits and vegetables each day.
Protein Sources. Possible anti-inflammatory protein⁷ sources include lean poultry, fish and seafood (fatty fish offer protein as well as omega-3 fatty acids). Soy and soy foods such as tofu and tempeh, along with other legumes and nuts and seeds can be used as plant-based protein sources. The best nuts are walnuts, almonds, pecans and Brazil nuts.
Beverages. Your body needs water. Drink tap, sparkling or bottled water, 100-percent fruit juices, herbal tea, low-sodium vegetable juice, and low- or non-fat milk are all healthful sources of water.

Foods To Avoid

Loading up on junk foods, high-fat meats, sugar, and highly processed foods⁸ may increase the potential for inflammation in your body. Reduce your consumption of trans-fats⁹ and saturated fats¹⁰ by cutting back on highly processed foods, red meats, and high-fat processed meats such as bacon and sausage. Cut back on refined white flours in bread and pasta (look for 100-percent whole-grains instead). Eliminate added sugars¹¹ by decreasing your consumption of sugary sodas, pastries, candy, rich desserts, and pre-sweetened cereals.
Another possible source of irritation comes from the nightshade family of plants¹², which includes potatoes, tomatoes, and eggplant. These vegetables contain a chemical alkaloid called solanine, which can trigger pain in some people. While there aren't any formal research findings that back the claim about nightshade plants, some people do believe they get relief from the symptoms of pain and inflammation when they eliminate them.

Anti-inflammatory Diet Tips

Choose fresh foods more often and choose fewer heavily processed foods. Here are some tips:

• For breakfast, try oatmeal served with fresh berries and walnuts.
• Snack on whole fruits, nuts, seeds, and fresh vegetables instead of cookies and candy.
• Eat more fish and less fatty red meat.
• Cook with olive oil and canola oil.
• Try a tofu stir-fry or scramble.
• Have a salad with lots of fresh vegetables as your meal.
• Stay away from deep-fried foods; bake, broil, poach or stir-fry instead.
• Choose dark green or brightly colored vegetables as side dishes -- they should fill half your dinner plate.

Maintaining a healthy weight also appears to be helpful for reducing pain and inflammation. I designed these calorie calculator¹³ to help you determine how many calories you need each day.