Anti-Inflammatory Diet

Consuming pro-inflammatory foods induces chronic inflammation to accelerate the aging process as well as increase the risk for developing serious diseases.  The American diet, consisting of highly processed food especially in fast food, has too many foods with omega-6 fatty acids, which lead to inflammation.  Omega-3-containing foods, on the other hand, alter the inflammatory pathway to decrease inflammation.  You can obtain omega-3 fatty acids from oily fish, walnuts, and flax, but taking supplemental fish oil is the best option to make sure you get adequate amounts of omega-3 fatty acids to suppress inflammation. 

Sugary, high carbohydrate foods also increase inflammation.  Reactions between proteins and sugars produce pro-inflammatory AGEs, or advanced glycated end products.  AGEs have also been linked to the development of diabetes, Alzheimer's disease, cardiovascular disease, and stroke.

Red meat and poultry, though excellent sources of protein, contain too much pro-inflammatory fat in the form of omega-6 fatty acids.

Hot dogs and other processed meats such as lunch meats and sausages contain nitrites, which increase the inflammatory process.

With regard to fighting the aging process, you should stay away from pro-inflammatory foods which accelerate aging and put you at risk for serious diseases.  Here is a general list of pro-inflammatory foods you should avoid:

  •     Sugary foods - soda, pastries, candy, cereals, fruit juices
  •     High carbohydrate foods - rice, bread, crackers
  •     Processed meats - hot dogs, lunch meats
  •     Fast food
  •     Fried foods
  •     Fatty red meats

What you should be eating includes:

  •     Omega-3-containing foods - oily fish, walnuts, flax, fish oil
  •     Olive oil
  •     Lean poultry, fish, and seafood
  •     Nuts, legumes, and seeds
  •     Soybeans, tofu, and soy milk