Inflammation is your body's immune response to an illness or injury that helps to fight off germs and also helps facilitate healing. Moreover, long-term inflammation causes a buildup of LDL cholesterol in our arterial walls. So our body also attempts to resolve this problem by producing more cholesterol, which leads to high cholesterol levels and an increased risk of heart diseases. Apart from that, chronic inflammation promotes the growth of plaques. It triggers blood clots which are the primary cause of heart attacks and strokes too.
Fruits are rich in anti-inflammatory compounds known as polyphenols, which protect our bodies from any heart disease. Apples, Pears, Peaches & Berries are especially rich in polyphenols and should be a regular part of the diet if you are suffering from inflammation.
The Dietary Guidelines for Americans suggests eating dark green, red and orange vegetables, among others for their anti-inflammatory properties .An anti-inflammatory diet must include carrots, peppers, celery, and leafy greens such as kale, spinach, and collards. They also have fewer calories, which are high in fiber and also contain protein.
- Barley & other whole grains
A whole grain contains both the bran and germ, of which the bran is rich in fiber, which gets converted into anti-inflammatory butyrate by our gut bacteria. Whole grains are also rich in phenolic compounds & phytonutrients (beneficial plant compounds) which fight inflammation. Barley, Rye, Millets, & Buckwheat along with whole wheat are best for this.
- Olive Oil
Olive oil has several health benefits and is also effective in combating inflammation. The antioxidants mediate the anti-inflammatory effects. Additionally, these antioxidants provide protection from high cholesterol risks such as cardiovascular disease, brain dysfunction, atherosclerosis, and cancer. Olive oil also helps to reduce the risk of cancer, inflammatory bowel disease, and Alzheimer's disease and also helps to prevent inflammation, insulin resistance, and oxidative stress.
- Nuts & seeds
Nuts are nutrient-dense, rich in heart-healthy unsaturated fatty acids, high-quality plant protein, minerals, dietary fiber, vitamins, and antioxidants. The nutritional composition of nuts is highly associated with reducing diabetes risk, promoting weight loss, and fighting inflammation.