Inflammation is the body's way of protecting itself and is normal. It helps in stimulating healing and is good. But when this inflammation becomes chronic and keeps coming back, it should be taken seriously. Chronic inflammation implies the changes in the cells of a particular location in the body. When inflammation triggers a response from the immune system and the immune system fails to respond, the inflammation lingers on and is then considered to be chronic.
Chronic inflammation can be caused due to a lot of factors, with food being one of the major factors. So, let's take a look at the foods to avoid to reduce inflammation.
Here Are The Causes Of Inflammation
There are a lot of reasons responsible for chronic inflammation. Some of them are listed here:
- Autoimmune disorder
- Chronic stress
Are some reasons that could contribute to inflammation in the body.
Negative Impacts Of Inflammation On The Body
After prolonged exposure to chronic inflammation, the body's healthy tissues and cells are targeted. This can lead to DNA damage, tissue death, and internal scarring. Further, chronic inflammation could lead to cancers, heart diseases, rheumatic arthritis, type 2 diabetes, obesity, and asthma. Therefore to protect your heart health along with your overall health, you need to understand what foods to avoid to get rid of inflammation.
Avoid Added Sugar
Sugar and high fructose syrup are the two main types of sugar additives that are used in western foods. And sugars can cause can severe inflammation that may further lead to diseases and conditions. The high amount of fructose is the reason behind the inflammation. It can cause obesity, insulin resistance, diabetes, fatty liver disease, cancer, and chronic kidney disease. So, avoid foods like candy, chocolate, soft drinks, cakes, cookies, doughnuts, pastries, or sweet cereals.
Do Not Consume Trans Fats
Trans fats are the unhealthiest foods that you should positively remove from your diet. These foods are created by adding hydrogen and unsaturated fats together and are the most widespread reason for inflammation in humans. Naturally occurring trans fats that are found in dairy products and meat are unlikely to cause inflammation but artificial trans fats are generally responsible for inflammation, migraines, and severe heart diseases.
Refined Carbohydrates May Increase Inflammation
Refined carbohydrates also lead to inflammation although not all carbs cause problems it has been studied that refined carbs have been linked to inflammation and other diseases in humans. Refined carbs are created by removing most of their fiber removed, which makes them harder to breakdown or digest.
Therefore avoid foods such as bread, pastries, soft drinks, and other such processed foods.
Other Foods That Cause Inflammation
- Soda(difference between baking soda and baking powder) and other such sweetened beverages
- Fried foods such as french fries
- Margarine, lard, and shortening
- Red Meat (steaks or burger have this) or processed meat
Foods That Reduce Inflammation
- Fruits such as blueberries, blackberries(health benefits of blackberries), strawberries, and oranges
- Fatty fish
- Green Leafy vegetables like spinach, kale, and collards
- Olive oil
These foods contain natural antioxidants and polyphenols and some other plant-based compounds that prevent inflammation and reduce the effects of chronic inflammation. Therefore, consume anti-inflammatory foods for better health and heart because chronic inflammation affects the heart health the most.
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