Anti-Inflammatory Diet Tips

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anti inflammatory diet

Obesity has been known as a health threat. Being overweight puts people at risk for having many different symptoms, from diabetes to liver damage. A recent report from the heart specialists at John Hopkins, however, states that obesity-related inflammation causes heart failure. They go on to report that those with metabolic syndrome (a mix of high blood pressure, high blood glucose, belly fat, high cholesterol levels and obesity) have double the risk of heart failure.

A staggering 300,000 Americans die each year from heart failure. It is no coincidence that the obesity rate continually climbs. Even overweight people who feel fine can experience heart failure. Obesity is much more than an appearance issue. Obesity is a silent killer.

Overweight individuals can reverse the symptoms of obesity by adapting a healthier lifestyle and losing weight, however. Losing weight can reverse the damage to your tissues and lessen your risk of heart failure.

Inflammation is the body’s tissue reacting to certain things that cause irritation. Excess fat is one such irritant. Furthermore, inflammation leads to insulin resistance. Insulin resistance leads to weight gain. This cycle continues and the problems associated with obesity worsen. Insulin resistance is one of the symptoms of metabolic syndome and it makes losing weight difficult at best.

Reversing obesity-related inflammation is possible. In addition to general weight loss, following an anti-inflammatory diet can reverse the damage caused by the excess fat, reduce the inflammation and reduce the risk of heart failure. Here are some tips of what to eat and what to avoid.

Foods to Limit and Avoid to Lower Your Risk of Heart Failure

  • Limit junk food
  • Limit high fat meats and dairy
  • Avoid foods containing saturated
  • Avoid deep fried foods
  • Avoid pop and other sugary drink
  • Reduce the amount of sugar in your diet
  • Avoid simple carbs (including rice, potatoes and baked goods)
  • Avoid butter and margarine

Anti-Inflammatory Diet Approved Foods and Supplements

  • Omega 3 fatty acids
  • Lean protein (including poultry and fish)
  • 100% whole grain carbohydrates
  • Berries
  • A rainbow of fruits and vegetables
  • Nuts, seeds and beans
  • Herbs (including turmeric, cinnamon and ginger)
  • Water
  • Green tea
  • Multivitamin
  • Vitamins A, C and E
  • Chromium
  • Coenzyme q-10
Choosing the right foods can reduce obesity-related inflammation and reduce overall pain. Continuing to follow a high fat diet will worsen the effects that obesity has on your body. Your diet doesn’t have to be perfect, but aim for a healthy, anti-inflammatory diet most of the time to experience the benefits of it. Regular exercise and rest are also recommended to reduce obesity-related inflammation and cut the risk of heart failure.

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