How Anti-Inflammatory Foods Can Save Your Life

I had somewhat of a wake up call yesterday while watching the Dr. Oz Show regarding the role of inflammation and heart disease. It appears that an inflammatory response in the arteries is what should be blamed for the formation of clots and atherosclerosis. In fact it is being debated whether cholesterol, as is currently viewed by the majority of the medical community, has as high as an impact on this as once thought. It seems as if the inflammatory response is to blame for heart disease, stroke, autoimmune disorder and cancers.

When we have a cold or an injury the body's immune response send out cells to destroy and decrease inflammation. This is usually a good thing. In some instances such as in our vessels (arteries), this can potentially cause more harm than good. This type of intravascular inflammation is subtle. It most often occurs silently without causing symptoms until it may be too late. The basis for many disease can be explained through this autoimmune response. These diseases include lupus, Parkinson's disease, diabetes and rheumatoid arthritis.

An important trigger for this inflammation lies in the foods that we eat. Sugars and foods easily converted to sugar (eg. pasta, rice, potatoes, bread) play a huge role in this inflammatory response. There are various foods that can actually lower the inflammation.

I am going to list various foods that have been deemed "Anti-Inflammatory". This weekend I am going to drastically change how my family and I eat by cutting sugar and introducing these foods.

1. Pomegranate juice. Pomegranates have a potent anti-inflammatory effect on the body. They are loaded with phytochemical that have been shown to lower high blood pressure and LDL cholesterol. It comes concentrated so only a small amount daily is needed to accomplish this. Add a small amount to seltzer/water for a better taste.
2. Citrus. Fruit like oranges and grapefruits contain antioxidants (in the form of  flavonones) that prevent stokes. Eating the fruit is best but if you are going to drink juice, freshly squeezed is the way to go!
3. Sardines and Salmon. A diet low in omega-3 fatty acids has been linked to cardiovascular disease, autoimmune problems and even emotional unbalance. Sardines and salmon are among the highest omega-3 containing fish and they are generally associated with less toxins than their other omega-3 containing counterparts.
4. Berries. Berries such as blueberries, raspberries and black currants are very high in antioxidants and have high anti-inflammatory effects. They are high in fiber and are considered superfoods. Try to buy organic to avoid pesticides.
5. Turmeric. Turmeric is a spice that has been used in India and Pakistan for thousands of years for its medicinal effects. Phytochemicals present in turmeric have been shown to have anti-inflammatory effects and may have a role in the treatment of diseases like cancer, arthritis, diabetes and Alzheimer's disease.
6. Garlic. Garlic has been shown to reduce the incidence of heart disease and stroke for many years likely attributed to its anti-inflammatory effect.
7. Ginger. Ginger has been used in many countries to treat a variety of diseases from nausea and vomiting in pregnancy to the flu. It has been shown to have anti-inflammatory effects that are effective enough to ease the pain of arthritis and rheumatism. It is used in throat lozenges to reduce the pain of sore throats.
8. Vegetables. So what your mother said about vegetables are true! Big surprise. Leafy green vegetables contain large amounts of antioxidants and have anti-aging properties. They are loaded with fiber, vitamins and minerals that have high anti-inflammatory effects. Broccoli is a highly nutritious and contains anti-inflammatory and anti-cancer phytonutrients. Vegetables are probably the #1 superfoods so you can't go wrong. Remember when at the supermarket, pick vegetables across the color spectrum!
9. Green Tea. Green tea has high anti-inflammatory effects largely due to the high amount of flavonoids.
10. Extra Virgin Olive Oil.  Europeans have long appreciated the healthy effects of olive oil. Olive oil is high in antioxidants such as Vitamin E and have been shown to reduce the incidence of cancer and improve cardiovascular health.

I will test these foods out this week and try to incorporate as many as possible in my diet. I hope you will do the same. Please share your thoughts and results!