Anti-Inflammatory Diet Tied to Reduced​ Mortality
Chronic inflammation is known to contribute to aging and age-related disease.
Research has indicated that some foods are associated with an increase in systemic inflammation while others have anti-inflammatory effects. A study published in the Journal of Internal Medicine utilized data from a large cohort of subjects followed for 16 years. A validated anti-inflammatory diet index was used to quantify the impact of subjects' diets on inflammation.
Individuals whose diets contained the least inflammation-provoking foods were found to have 18% lower all-cause, 20% lower cardiovascular-related, and 13% lower cancer-related mortality. Amongst current smokers, diet had an even great impact, with 31%, 36% and 22% lower risk of death, respectively.
Research has indicated that some foods are associated with an increase in systemic inflammation while others have anti-inflammatory effects. A study published in the Journal of Internal Medicine utilized data from a large cohort of subjects followed for 16 years. A validated anti-inflammatory diet index was used to quantify the impact of subjects' diets on inflammation.
Individuals whose diets contained the least inflammation-provoking foods were found to have 18% lower all-cause, 20% lower cardiovascular-related, and 13% lower cancer-related mortality. Amongst current smokers, diet had an even great impact, with 31%, 36% and 22% lower risk of death, respectively.
Foods that cause inflammation
Try to avoid or limit these foods as much as possible:
Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
Try to avoid or limit these foods as much as possible:
- refined carbohydrates, such as white bread and pastries
- French fries and other fried foods
- soda and other sugar-sweetened beverages
- red meat (burgers, steaks) and processed meat (hot dogs, sausage)
- margarine, shortening, and lard
Anti-inflammatory foods
An anti-inflammatory diet should include these foods:
- tomatoes
- olive oil
- green leafy vegetables, such as spinach, kale, and collards
- nuts like almonds and walnuts
- fatty fish like salmon, mackerel, tuna, and sardines
- fruits such as strawberries, blueberries, cherries, and oranges