If you’re looking to boost your immunity and are living with digestive issues, pain, headaches, extra belly fat, high sugar, high cholesterol, high triglycerides, auto-immune conditions or heart disease, these can be signs that you have inflammation in your system. And you can eat to reduce it and feel so much better.
Based on the latest recommendations from the scientific and medical community, these are the best anti-inflammatory foods to add to your diet. And we’ll share easy tips to get more of them into your day.
Eat More of These Anti-Inflammatory Foods:
Go for Dark, Leafy Greens
Harvard Health recommends trying to make vegetables and fruits HALF of what you eat per day, and dark leafy greens are a fantastic anti-inflammatory choice. Crowd in dark leafy greens like kale, arugula, spinach, and collard greens. They are rich in nutrients that are known to reduce inflammation and they can help prevent chronic disease. 1
Tips to make it happen:
- Start your day drinking them. Check out our Bye Bye Inflammation smoothie and power up your day!
- Make your salad count. Replace the iceberg lettuce with a dark leafy green like baby spinach, baby kale, arugula, or mixed greens. You can get them already washed and ready to go!
- Crowd them into the food you already like to eat. Stir frozen greens into your soups, stews, chilis and tacos.
- Order “double veggies” at a restaurant.
Crowd in the Berries
Research shows that berries are rich in antioxidants that reduce inflammation. In fact, berries are credited with preventing inflammation disorders and cardiovascular diseases, and they can have protective effects against the risk of various cancers. Go for strawberries, blueberries, raspberries, cranberries, and blackberries.
Tips to make it happen:
- Start your day drinking them. Check out our Bye Bye Inflammation smoothie and power up your day!
- Toss strawberries on your bowl of morning oatmeal.
- Make a frozen berry sorbet. Blend frozen berries with a little sweetener and water and enjoy!
Enjoy Protein-Rich Nuts
Nuts are a good healthy fat and protein. Just choose versions that are unsalted. They are packed with anti-inflammatory nutrients and antioxidants, and have been proven to help fight heart disease. 2
Tips to make it happen:
- Toss nuts into your meals and snacks. Add them to your morning oatmeal, sprinkle them on top of your salad or cooked veggies, and pair them with fruits and veggies for snacks.
Heart Healthy Olive Oil
Olive oil is a monounsaturated fatty acid, which is a heart healthy fat that is known to reduce inflammation3 . This great anti-inflammatory food is known to help combat cardiovascular disease 4 and diabetes . 5
Tips to make it happen:
- Use olive oil to prepare your veggies. Cooking your veggies in olive oil is a great way to get both vegetables and olive oil into your day.
- Create your own salad dressings. Use olive oil as the base.
Enjoy Whole Grains
Whole grains are packed with nutrients and are part of a healthy diet. The Harvard School of Public Health recommends that you keep your grains to 1-3 servings a day. One serving is a slice of bread, one piece of pizza, or half a cup of pasta, cereal, or grain. We have helped people who are living with signs of inflammation get relief by figuring out how many and which kinds of grains work better for them.
Personalization: The Secret to an Anti Inflammatory diet
While the benefits of an anti-inflammatory eating lifestyle are clear, how we each live it can be very different. In fact, one size does not fit all. For example you can be eating a “healthy” food – but if you have trouble digesting it – your immune system can get activated and you will experience inflammation. We have found success in working with our clients to help them not only follow the guidelines recommended from the scientific and medical community but to apply them to their life, and identify the right mix of foods that work best for them.
“What I didn’t know is the healthy foods I was eating were not healthy for me! Now I know what I can and cannot eat and this knowledge is power. For the first time in a LONG time I am in control of my health and my appearance. Best news of all – I am finally free of the nagging migraine headaches I have had for the past 37 years!” – Stefanie T.
Ready to take action and figure it out?
Experience the first session of the Savory Living Anti-Inflammatory Eating Program for FREE. You’ll learn some easy ways to eat to reduce inflammation and start feeling great today. Learn more at www.savoryliving.com
