Understand how food can be the main ally to reduce chronic inflammation and prevent diseases such as heart attack and stroke
If you think of inflammation only as a swelling and redness after an injury, you must expand the concept. There is a silent inflammation, a low -grade chronic state that operates in our body without evident symptoms. This inflammation, often triggered by an unhealthy lifestyle, including a diet rich in transformed foods, is one of the main factors behind chronic diseases such as diabetes, arthritis, obesity and, above all, cardiovascular diseases. The good news is that the key to fighting this inflammation is on our dish: a diet rich in anti -inflammatory foods can be the main ally to protect your health from your heart and body.
What is this inflammation?
Chronic inflammation damages the walls of the blood vessels, leading to the accumulation of plaques and hardening of the arteries (atherosclerosis). This process is what in the end can lead to a heart attack or stroke. Unlike a pro -inflammatory diet (rich in sugars, trans fats and refined flour), a anti -inflammatory diet is based on nutrients that fight free radicals and modulate the immune response.
Nutrients and foods that fight inflammation
A diet with anti -inflammatory foods is not a restrictive diet, but a food style that gives priority to whole and natural foods. Know the main components:
1. Omega-3: the anti-inflammatory superhero
Omega-3 fatty acids present in fat fish (salmon, sardines, tuna, equity), seeds (chia, flax seeds) and nuts are known for their powerful ability to reduce inflammation. They act by reducing the production of molecules and inflammatory substances in the body.
2. Flavonoids and antioxidants: cellular protectors
Red fruits (strawberries, blueberries, raspberries), grapes, dark leaves (spinach, cabbage), green tea and dark chocolate (high cocoa content) are rich in antioxidants and flavonoids. These compounds fight free radicals, which are the main causes of cell damage and inflammation.
3. Powerful spices
Spectics such as ginger and turmeric (with its active compound, curcumin) are natural anti -inflammatory drugs. The addition of these spices to your kitchen is an easy way to get your benefits. Curcumin, in particular, has been the subject of numerous studies due to its impact on the reduction of systemic inflammation.
4. Legumes and fibers
As seen in the original content, legumes such as beans, lentils and chickpeas are rich in fiber, which act in the intestine. A healthy intestinal microbiota with fiber is connected to the reduction of inflammation throughout the body. Fibers also help control blood sugar levels by preventing insulin peaks that can lead to inflammation.
5. Monounsaturated fats
Sources of healthy fats, such as extra virgin olive oil and avocado, are excellent allies. The oil, in particular, contains oleocantal, a compound that acts similar to hybuprofen, an anti -inflammatory medicine.
How to build your anti -inflammatory diet
- Exchange for full foods: Replace white bread, pasta and white rice with their entire versions;
- Invest in colors: Fill the dish with a variety of vegetables and colorful fruit in all meals;
- Reduce the sugar: Minimize the consumption of added sugars and ultra -elaborate foods, which are the greatest drivers of inflammation;
- Cook with spices: Use spices such as turmeric and ginger in soups, tea and braised;
- Consume good fats: Give the priority to the fish of olive oil, avocado, fat and oil seeds.
An anti -inflammatory diet is not a way of passage, but a sustainable lifestyle that nourishes the body and protects it from the inside. Making aware choices about what you eat, not only improves the health of your heart, but also increases vitality, energy and longevity.
Source: Terra
Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.
