Inflammation isn’t always a bad thing—it’s an effective tool that your body uses to get you to pay attention, whether to a blister or bursitis. But when inflammation becomes chronic, it goes beyond helpful. In fact, numerous studies have found that it may play a serious role in a wide variety of diseases, including heart disease and stroke.
The good news? “The same practices that keep your heart in good shape can help you to reduce your chances of developing chronic inflammation and reduce inflammation already present: get regular exercise, don’t smoke, and eat right,” says Registered Dietitian Katie Downes with the Visiting Nurse Service of New York.
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“Many of the patients I care for find eating healthy meals a challenge—especially those who live alone,” says Downes. “I spend time with each person to help them better understand the importance of eating right, and our home health aides often help with shopping and food preparation too, which can really help with adopting new and healthier habits.”
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To reduce inflammation and improve health in general, here are four tips that Katie Downes shares with her patients:
1. Up the Produce Factor: Shoot for two cups (or two pieces) of fruit and two to three cups of vegetables every day. Those that are high in pigments called carotenoids – such as carrots, sweet potatoes, tomatoes, bell peppers and dark green leafy vegetables – are particularly beneficial. According to a 2001 Harvard University study, just one extra serving a day can reduce your risk of heart disease by four percent.
2. Get Omega Smart: When it comes to fats, the right balance of omega-3 and omega-6 fatty acids can help to reduce inflammation. How can you find the right balance? Downes says to cut back on processed and fast food which can be high in omega-6s and focus on increasing omega-3s found in fatty fish such as salmon, sardines and mackerel, or vegetarian sources such as walnuts, flax seeds and cruciferous vegetables.
3. Eliminate Trans Fats: This type of fat is abundant in processed and fried foods. It increases shelf life and boosts flavor, but it also clogs arteries, contributes to weight gain and causes inflammation. Avoid crackers, cookies or other packaged baked goods (or stay well within portion sizes) and limit fried foods or those made with hydrogenated oils.
4. Go with the Grain: Whole grains are packed with compounds that can help protect against disease, and they’re teeming with B vitamins and vitamin E, minerals like iron and magnesium, and fiber—all of which are great at holding off inflammation and promoting cardiovascular health.
For more information about living better with chronic conditions like diabetes, heart disease and inflammation check out www.VNSNY.org, or call 1-800-675-0391.