Five inflammation-fighting food swaps

Five inflammation-fighting food swaps

• By Staff Writer

Five inflammation-fighting food swaps

A complete overhaul of your diet is challenging, so experts advise making smaller changes over time. Trying a series of simple swaps may add up to better health in the long term.

Below are five substitutions you can use to help reduce the number of inflammation-promoting foods in your diet.

Instead of a plain bagel with cream cheese, have a slice or two of whole-grain toast drizzled with olive oil. Whole grains contain substances that help promote the growth of healthy bacteria inside your body. That bacteria may then produce compounds that help to counteract inflammation. Regular consumption of olive oil also has benefits: along with anti-inflammatory effects, it may also help lower blood pressure and improve cholesterol levels.

Instead of a carbonated soda, try a cup of green tea. Green tea contains substances called catechins, a flavanol thought to combat inflammation. (Just be careful not to load your cup down with sugar.)

Instead of a corn muffin, substitute a handful of unsalted mixed nuts and an apple. Nuts bring a number of health benefits, including offering up a dose of healthy fats, protein, and (depending on the variety of nuts you are eating) phytochemicals. These phytochemicals contain antioxidants, which help clean up harmful substances called free radicals in the body. They are thought to have anti-inflammatory properties, as well. Fruit such as apples also contains fiber and phytochemicals.

Instead of a steak and baked potato, have a serving of salmon with a side of broccoli. The omega-3 fatty acids in salmon and other types of fish, such as tuna, sardines, and mackerel, have been linked with better heart health, possibly due to their anti-inflammatory properties. Broccoli is also a good source of fiber and is rich in vitamins C, E, K, and folate. It also contains carotenoids, a phytochemical.

Instead of a slice of cake, mix up a fruit salad using various types of berries. Fruits such as berries are rich in vitamins and inflammation-busting phytochemicals.

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