Anti-Inflammatory Eating with Good Fats & Oils
Inflammation describes symptoms such as swelling, pain, heat and redness that your body produces when affected by illness, injury, toxins or poor food quality. Most diseases or conditions trigger inflammation which in turn may cause cell and tissue damage. Unhealthy fats, trans-fats, used for years in processed foods, have been shown to create increased inflammation thus associated with a number of illnesses. There is currently a federal program to phase unhealthy fats out of the American food supply. Improving the nutritional value of the foods you eat, reducing sugar and processed carbs and including other anti-inflammatory foods helps to reduce these health consequences.
Adopt an Anti-Inflammatory Nutrition Style
An anti-inflammatory diet may be used to reduce inflammation caused by illnesses and to prevent inflammation from worsening or from happening in the first place. In doing so pain and swelling may resolve and life quality improves. Anti-inflammatory approaches can also reduce risk for serious conditions, such as heart attack and stroke and health overall.
Good Fats are Here to Stay!
Far from being the disease-promoting demons that saturated and trans fats are, polyunsaturated and monounsaturated fats are good for you. “Good” fats are essential for proper nerve activity, vitamin absorption, immune system function and healthy cells. Foods generally contain a mixture of fats, but selecting foods that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids) instead of trans and saturated fats helps lower your risk of many diseases. “Good” fats lower “bad” cholesterol in the blood, decreasing risk of heart attack. Omega-3 fats reduce inflammation and stimulate metabolism, and monounsaturated fats lower the risk of breast and prostate cancer.
You may have heard that fat is bad for you and choosing a low-fat diet is first and foremost. This position is changing as we uncover and promote the health benefits of healthy fats. These healthy unsaturated fats and omega-3 rich fats are also known for reducing inflammation, lowering triglycerides and improving the health of the nervous system.
Cold Water Fish
Cold water fish are high in monounsaturated and omega-3 fats, making them an excellent source of two hard-to-find “good fats.” Each serving of these fatty fish packs thousands of milligrams of omega-3. The most common examples are salmon , mackerel, trout and tuna. Other fish rich in monounsaturated fats and omega-3 include sardines, anchovies, char, black cod, halibut, mussels and oysters. For those who don’t enjoy the taste of fish, fish oil supplements offer a ton of good fats. Cod liver oil derives almost a quarter of its fat calories from monounsaturated fats and another 23 percent from polyunsaturated fats. Over 95 percent of the polyunsaturated fats in fish oil supplements come from heart-healthy omega-3 fatty acids.
Consider Hemp Oil
Hemp oil is also a type of vegetable oil that you can use for cooking that withstands high heat. The oil is low in saturated (animal) fat and a welcome addition to a healthy eating plan. In hemp oil, the proportion of omega 6 (type that is typically high in the typical America Diet) to omega 3 (from fish) is perfect for cell membrane and nervous system health. Getting close to a pefect ratio of good fat is what matters most for achieving optimal health.
Hemp helps to reduce inflammation and restore immune function. A unique addition why hemp is healthful is the fact that it contains the essential amino acids to achieve inner protein balance and prevent muscle loss. Hemp is also a source of micronutrients.
Consider Coconut or MCT Oil
Coconut oil (rich in medium chain triglycerides) or pure MCT Oil add a twist of flavor to many foods and because of their high heat point can be used to sauté veggies, and sear meats, fish and poultry. Coconut oil and palm kernel oil, contains lauric acid, which is a good kind of saturated fat, (different from the skin on meat or poultry). So, continue to avoid the fats that stay hard at room temperature (for example: skin on chicken or fat marbled and around meats). Learn more about the properties of coconut oil, its role as an anti-oxidant and in cell, digestion and brain health
Keep Olive and related Oils
Olive oil and related fats have stayed the course (almonds, avocados, olives, butter, macadamia nuts, pecans) and are here to stay. In addition to improving heart health, these delicious ingredients alongside low sugar eating plans powerfully reduce inflammation.
Fruits and Vegetables
Natural compounds found in plant foods give them their bright colors and can also have an anti-inflammatory effect in the human body, including your nerves. Pineapple, and papaya contain enzymes that reduce inflammation. Antioxidant rich, flavonoids in a variety of fruits and vegetables block inflammatory molecules called prostaglandins. Flavonoids are found in tea and spices, apples and berries, vegetables such as broccoli, cauliflower and kale. Multiple servings of different plant foods throughout the day will source these beneficial nutrients. In some people night shade vegetable may result in inflammation. A challenge is to get enough vegetables in spite of busy schedules and eating away from home. Keeping meal preparation simple and making vegetables taste good can make all the difference. Other Omega-3 rich choices include Walnuts, Seaweed, Chia and Flaxseeds.