Inflammation is how your immune system responds to an injury or infection. Among others, inflammation signals the release of leukocytes - white blood cells that help clean up an injury site.
Leukocytes take away harmful pathogens and signal the body that something’s wrong. Inflammation creates swelling and pain to let your body know that you need to rest to allow recovery and healing.
Sometimes, inflammation can spread out of control and cause pain and swelling even when there is no injury. Inflammation is now the prime suspect in chronic disease conditions like arthritis, diabetes and high blood pressure.
There is plenty of evidence to suggest that eating the wrong kinds of foods can lead to an inflammatory reaction even when there’s no invading pathogens or injury.
For instance - sugar, overly refined foods and saturated fats, when consumed in excess, are known to trigger the immune system into overactivity.
If you’d like to minimize the chances of your diet triggering inflammation in your body, here are six diet tips for fighting inflammation naturally. All of these are known as healthy high blood pressure diet foods:
- Eat a balance of omega-3, omega-6, and omega-9 fatty acids - experts believe that earlier humans ate a more balanced diet as far as the essential fatty acids are concerned. Today, omega-6 fats tend to be over-represented in the typical American diet. Consuming too much saturated fats is also responsible for the inflammatory response going into overdrive.
- Eat vegetarian or fish sources of protein - eating too much red meat is known to trigger inflammation. Replacing red meat with fatty fish helps to reduce inflammatory symptoms, for example those associated with arthritis.
- Add some flaxseed to your breakfast meal - flaxseeds are rich in omega-3 fats, which help to dampen inflammation.
- Consume only healthy oils, in moderation - including olive, flax, wheat germ, and hemp oil. These oils are free from fats that are normally associated with inflammation. Correctly preserved fish and krill oils are also excellent anti-inflammatory foods.
- Eat lots of fruits and veggies - these natural foods help to prevent disease conditions most linked to inflammation, because they contain both antioxidants and anti-inflammatory substances.
- Choose whole grains over processed wheat flour - whole grains such as oats, barley, quinoa, millet, brown rice, and cous cous are gluten-free and anti-inflammatory, relative to processed and overly refined grain foods such as wheat and corn.