FISH: oily fish like salmon, tuna, mackerel and sardines, can help reduce inflammation. Since you need to eat fish several times a week to get the benefit, some people opt for fish oil supplements.
BUT: If your diet includes high amounts of processed foods and vegetable oil, fish oils can actually increase inflammation!
THE ANSWER: If you want to lose weight and get healthy, skip the processed foods and eat the real thing – fruits, vegetables, whole grains, meats and fish.
BREAD & GRAINS: White bread, yellow pasta, white rice increase inflammation; whole grains reduce C-reactive protein levels and inflammation.
BUT: Many grocery store items claim they are “Whole Grain” – and they are not.
THE ANSWER: Select foods that list ‘whole grain’ as the first ingredient, and do not have added sugars.
SOY: Soy became popular in America decades ago and it is now a regular part of many people’s grocery list.
BUT: Processed soy – in a block or other form – usually has additives and preservatives.
THE ANSWER: Edamame, which is boiled soybeans, is a tasty treat that’s fun to eat. Some people also use soymilk instead of cow milk for coffee, tea and cereal.
DAIRY: The ads say that calcium and vitamin D added to milk is good for your bone health and helps prevent osteoporosis – and they’re right.
BUT: Don’t be fooled by its pleasant texture – milk products are often a trigger for inflammation! The culprit is casein, a natural ingredient in dairy.
THE ANSWER: If you must have milk, only buy 2 percent and skim milk or pick up a carton of yogurt. Not everyone has a bad reaction to dairy but if you do, the inflammation it causes is a precursor to arthritis.