7 Anti-Inflammatory Foods in My Shopping Cart Every Week, According to a Food Writer.

I’m not trying to brag, but I’m one of the healthiest people I know. At an age when most of my peers are complaining of new aches and pains every day, I am physically fit. I hang out with people half my age at the gym, run 5Ks and salsa dance on the reg, and didn’t catch a sniffle last cold and flu season.

What is my secret? Well, my diet is a big part of it. I have been writing about nutrition for over two decades and I know that the American diet contributes greatly to chronic inflammation, a country that has been linked to development and the development of chronic diseases, including heart disease, cancer and dementia.

Don’t get me wrong, I eat meat, drink the occasional cocktail and never run out of dessert. But I don’t eat a lot of processed foods, unlike most American adults, who get more than half of their daily calories from these foods. Processed foods are things like fast food, packaged chips, TV dinners and baked goods, and high consumption of them is linked to inflammation. Instead, I make most of my meals and snacks focused on whole foods and those that are naturally anti-inflammatory. These are my favorites.

1. Coffee

I start each day with an espresso with a little milk, and while there is some debate about whether coffee is anti-inflammatory, current evidence seems to point to coffee’s benefits. in moderation. Coffee is actually one of the main sources of antioxidants in the diet of many Americans, and those healthy ingredients fight free radicals, which contribute to cell inflammation. Research has even found that people who drink coffee regularly have lower levels of inflammation and can live longer than those who drink little or no coffee.

2. Garlic

I use fresh garlic in everything, so I save it every week. This bulb is well known for its anti-inflammatory and antioxidant properties, but it can be affected by heat. Researchers have found that crushing or chopping cloves releases allicin, garlic’s main antioxidant, so it’s a good idea to prepare your garlic and let it sit for 10 to 15 minutes before cooking. avoid any loss of nutrients.

I like to use a zester to grate garlic into everything from stir-fries to salad dressings for flavor, but raw garlic is also my answer to a sore throat: I chop a few cloves, let them sit for 10 minutes, then add. salt and extra virgin olive oil and eat on a piece of cake or toast.

3. Extra-Virgin Olive Oil

This Mediterranean Diet is my healthy fuel for cooking and finishing dishes. It contains oleic acid, which is known to be anti-inflammatory, as well as 20 other polyphenols, or plant-based antioxidants, that fight inflammation-causing compounds in the blood. Some research has even found that one of these compounds can be as effective as ibuprofen in relieving inflammation. I’m a fan of the Lucini brand, but if I can’t find that, I make sure to choose olive oil in an opaque bottle, so that it’s not damaged by light, and I check the harvest date to be sure that. just passed. EVOO is my main cooking oil, but I also like to use it in salad dressings, dips, sauces and even baked goods.

4. Walnuts

Nuts are a great food for many reasons: They combine protein with fiber and healthy fats in one satisfying package. I love walnuts because they’re cheap, delicious, and contain the most antioxidants of any nut, especially alpha-linolenic acid (ALA), a fatty acid known to reduce inflammation and play an important role in the prevention of cardiovascular diseases. Besides enjoying them raw, I like to pick walnuts and add them to oatmeal, yogurt, salads and baked goods.

5. Spoiled Yoghurt (Greek Style).

Although a lot of milk can help with inflammation, fermented products like kefir and yogurt seem to be the exception. A large study found that yogurt fans have fewer biomarkers of chronic inflammation compared to non-yogurt eaters. Additionally, yogurt probiotics contribute to a healthy gut, which is linked to overall immunity (about 80% of immune cells are found in the GI tract). I choose preserved yogurt (Greek style) for its thicker, creamier texture and extra protein and enjoy it with fruit, a granola shake and honey or maple syrup. I also use yogurt as a marinade, to make delicious salad dressings or to replace sour cream or mayo in any recipe.

6. Salmon in a Hole or Pouch

Like many Americans, it can be difficult for me to get my share of seafood, a top source of lean protein and healthy anti-inflammatory fats. Also, heart disease runs in my family, and one study found that women my age (35-70) who eat 80 grams of salmon and other fatty fish daily with eight weeks have reduced the symptoms of inflammation.

Canned salmon is a lifesaver because it’s shelf stable, so you can open it and make fish cakes, add it to salads or spread it on crackers for a filling snack. I love cans of spicy smoked fish so much that I just eat them.

7. Oats

Whole grains such as oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oats can reduce chronic inflammation in adults at risk of heart disease within two weeks. In addition, oats have many uses: In addition to oatmeal, I use them for homemade granola and add them to smoothies and baked goods for a boost of fiber.