Introduction
Inflammation is a natural response of the body to protect itself from harm, but when it becomes chronic, it can lead to serious health issues. According to science, the number one cause of deadly inflammation is poor diet. Eating the wrong foods can lead to inflammation that can damage your organs and increase your risk of chronic diseases. Fortunately, there are simple steps you can take to reduce inflammation and improve your health. In this article, we’ll discuss the foods you should avoid and the foods you should eat to reduce inflammation and improve your overall health.
The #1 Cause of “Deadly” Inflammation, Says Science — Eat This Not That
Inflammation is a natural response of the body to protect itself from harm, but when it becomes chronic, it can lead to serious health issues. According to a recent study published in the journal Nature, the number one cause of deadly inflammation is a diet high in processed foods and low in fresh fruits and vegetables.
The study, which was conducted by researchers from the University of California, San Francisco, looked at the diets of more than 1,000 people and found that those who ate a diet high in processed foods were more likely to have higher levels of inflammation. The researchers also found that those who ate a diet high in fresh fruits and vegetables had lower levels of inflammation.
The researchers concluded that the best way to reduce inflammation is to eat a diet that is rich in fresh fruits and vegetables and low in processed foods. Eating a diet that is high in fiber, antioxidants, and healthy fats can also help reduce inflammation.
If you want to reduce inflammation and improve your overall health, it is important to make sure that you are eating a balanced diet that is rich in fresh fruits and vegetables and low in processed foods. Eating a healthy diet can help reduce inflammation and improve your overall health.
Inflammation—that dreaded subject of headache and arthritis commercials—just sounds like trouble. And although inflammation is a natural response that helps our bodies heal, if it hangs around too long, it can be dangerous indeed. Chronic inflammation can even lead to health conditions that can be deadly. Read on to find out why and how—and to ensure your health and the health of others, don’t miss these Sure Signs You’ve Already Had COVID.
Inflammation is the body’s natural reaction to injury or infection. For example, when you get a cut on your finger, the area swells as the body sends blood cells and protective substances to the injury, and healing begins. But long-term, chronic inflammation within the body—the kind you can’t see and may not even be aware of—can damage organs and arteries, leading to serious health complications.
- Obesity. Excess body fat seems to release substances throughout the body that cause inflammation.
- Poor Diet. Eating foods that contain added sugar, refined grains, saturated fat, trans fats, and omega-6 fatty acids can stoke inflammation.
- Smoking and Alcohol. Both tobacco and alcohol induce inflammation throughout the body.
- Stress and Poor Sleep. Chronic stress seems to cause an inflammatory response in the body, which can damage the heart and immune system. People who have poor sleep patterns are more likely to have inflammation than people with regular sleep schedules.
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According to Harvard Medical School, it’s believed that chronic inflammation can lead to an array of potentially serious health problems, such as:
- Heart disease
- Cancer
- Arthritis
- Depression
- Dementia and Alzheimer’s disease
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The deadliest condition linked to inflammation is cardiovascular disease (CVD), the #1 cause of death in the U.S. It’s responsible for 1 in every 3 deaths overall. According to the American Heart Association, every year CVD—which includes heart attacks, coronary artery disease and strokes—kills more people than cancer and chronic lower respiratory disease combined.
“Many clinical studies have shown strong and consistent relationships between markers of inflammation such as hsCRP and cardiovascular disease prediction,” say authors from the National Institutes of Health and the Mayo Clinic in a 2020 paper on chronic inflammation.
Why? “Exactly how inflammation plays a role in heart attack and stroke remains a topic of ongoing research,” said Deepak Bhatt, MD, associate professor of medicine at Harvard Medical School. “It appears that the inciting event in many heart attacks and some forms of stroke is buildup of fatty, cholesterol-rich plaque in blood vessels.”
“The body perceives this plaque as abnormal and foreign — it does not belong in a healthy blood vessel,” he explains. “In response, the body tries to wall off the plaque from the flowing blood. However, under the wrong set of circumstances, that plaque may rupture, and its walled-off contents can come into contact with blood and trigger a blood clot formation.”
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Experts say that a number of lifestyle changes can reduce inflammation, and the most effective is weight loss. According to a 2018 review of studies, losing weight can reduce the amount of inflammation in your body, and reducing the number of calories you consume daily has an anti-inflammatory effect, no matter what diet you follow.
Other changes that can help reduce inflammation include:
- Eating a diet that’s low in added sugar, high fructose corn syrup, processed foods and simple carbs, and rich in fruits and vegetables, fiber, nuts and omega-3 fatty acids (the kind found in fatty fish like salmon)
- Reducing your intake of saturated and trans fats
- Getting regular exercise
- Reducing stress
- Following your doctor’s advice about routine testing and keeping your heart healthy, and consulting them if you have questions or concerns
And to get through this pandemic at your healthiest, don’t miss these 35 Places You’re Most Likely to Catch COVID.