7 foods that reduce inflammation
There’s truth to the adage “you are what you eat.” It’s especially relevant when managing inflammation and reducing swelling in your joints.
While some foods can make things worse, there are plenty of tasty anti-inflammatory foods that can ease swollen joints, finger pain, and even symptoms of rheumatoid arthritis (RA).
Keep reading to find out what you can put on your plate to keep you moving.
1. Good oils
If you haven’t started cooking with olive oil yet, now’s the time! It’s incomparably rich in oleic acid, an omega-9 fatty acid that helps to minimize inflammation. Ditch the vegetable oil for healthier options like olive, grapeseed, and avocado oils.
Use extra virgin olive oil in cooking and on salads and get your food working faster for you. It’s good for your heart and your brain, too.
Red meat has earned its bad reputation for a reason. It’s higher in cholesterol and salt, which can trigger inflammation. To get your protein, switch to fish — like salmon, snapper, tuna, cod, halibut, and bass — that are high in omega-3 fatty acids, which also help to reduce inflammation.
If you’re absolutely craving a steak, opt for grass-fed beef. It’s higher in healthy omega acids. But if you’re ready for some fish, check out some of the best types of fish to eat.
Between meals, try nuts. Some great choices include: walnuts, almond and shazelnuts
They’re also high in omega-3 fatty acids and make a great snack. Sunflower seeds also share some of these nutty benefits.
You can also try replacing processed snack foods with an array of fruits like:apples, blueberries, cherries, pineapple, raspberries, strawberries
According to the Arthritis Foundation, the antioxidants in fresh fruits and veggies help your body fight off free radicals that can cause cellular damage.
Garlic: It tastes so good we put up with the bad breath afterward. But our powerful little friend also packs a wallop in the healthy-foods department and works great for swollen joints, according to this study from 2009.
Combine garlic with the herbs listed in the next section for some delicious upgrades to your cooking. And for date night, use some mint leaves to clean up your breath. They’ll help your swelling, too.
Herbs have been used for centuries to promote health and healing. Fresh herbs, like basil, thyme, and oregano are delicious choices to use in your cooking, and can be a great source of antioxidants.
A 2010 review even showed that certain herbs like curcumin and chili pepper have compounds that can fight inflammation and may reduce pain.
Thankfully, eating healthy doesn’t mean missing out on the sweet stuff. Chocolate — yes, chocolate — that’s at least 70 percent pure cocoa is the way to go.
Other desserts that are low in fats and heavy in the fruits and nuts mentioned earlier, are also great ways to keep inflammation down.
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