Consuming processed foods increase the risk of inflammation and developing cardiovascular diseases.
On the other hand, whole foods have powerful anti-inflammatory potential. Inflammation affects your immune system and a weakened immune system leads to developing illnesses.
Also, inflammation slows down the process of losing weight. Inflammation can be caused by an unbalanced diet, stress, and over-exercising. So, following a balanced diet is the key to fighting inflammation. The inflammatory response is a defense mechanism of the body. If left untreated, it can lead to heart disease, rheumatoid arthritis, and periodontitis.
Preventing inflammation is very important. These healthy tips will help you protect your immune system and boost your energy.
Whole grain starches, fruits, and vegetables
Whole grain starches, fruits, and vegetables are a rich source of vitamins and minerals which keep you healthy. Include them in your daily diet.
Poultry, fish, eggs, legumes
These foods are high in protein, calcium, vitamin D, probiotics, and unsaturated fats. Also, increase the intake of nuts and fat-free Greek yogurt.
Monounsaturated and omega-3 fatty acids
Olive oil, avocados, nuts, tuna, walnuts, salmon, and flaxseeds are a rich source of omega-3 fatty acids which reduce inflammation. These healthy fats protect your heart health and prevent cardiovascular diseases.
Avoid refined carbohydrates
White starches and added sugars have no nutritional value and increase your blood sugar levels and trigger insulin spikes. These foods are high in sugar which can cause fatigue and weakness.
Decrease red meat consumption
Bacon, sausage, salami, and hot dogs are high in saturated fats which increase your bad cholesterol levels and promote inflammation.
Avoid consuming saturated fat
Cheese, butter, whole milk and the skin of poultry are high-fat foods. Avoid consuming them because they can be high in cholesterol.
Limit the consumption of trans fats
Consuming foods which contain trans fats raise the bad cholesterol levels and increase the risk of developing heart disease. Packaged baked goods, non-organic peanut butter, flavored coffee creamers and chocolate-coated snacks are high in trans fats.
Following a balanced diet is beneficial for your blood circulation, muscle mass, and tissue repair. In fact, it improves your overall health.
Thank you for your attention.