Chronic diseases, such as heart disease, cancer, and diabetes, are responsible for 7 of every 10 deaths among Americans each year and account for 75% of the nation’s health spending.1The (not so) surprising fact is that these diseases are largely preventable! So, what can you do to help prevent such diseases? One way is to focus on preventing and reducing chronic inflammation, since it lies at the heart of virtually all chronic diseases. You can do this by making your diet more anti-inflammatory. Below are some ways to help kickstart your prevention efforts.
Add more spices
Most spices are highly anti-inflammatory and can be easily added to any food! Some also provide other benefits such as being antioxidants, anti-bacterial, and aiding in gut health. Next time you cook something, try adding at least one spice to it.
Increase fruits and vegetables
This tip is very common because it is one of the most important things to remember when trying to improve your diet. By increasing fruits and vegetables, you are increasing fiber and vitamins that are great for combating inflammation in the body.
Limit your animal products
Anything that comes from an animal – meat, dairy, etc. – increases inflammation. You don’t have to completely stop consuming animal products but try to limit and/or pair them with more anti-inflammatory foods, such as vegetables.
Avoid refined sugar
Refined sugar breaks down quickly in our bodies causing a blood sugar spike, and this yo-yo blood sugar control leads to inflammation. Instead, replace your sugary desserts with fruity alternatives.
Cut out trans fats and limit saturated fats
Trans fats, like partially hydrogenated oils, increase inflammation in the body. Based on developing research, saturated fats also cause an inflammatory response. Replace these fats with healthy omega-3 fats, found in avocado, nuts and hemp seeds.