Anti-Inflammatory Diet Do's and Don'ts
Following an anti-inflammatory diet, like the Mediterranean diet, may help reduce body wide inflammation. Here's how to do it.
1. Anti-Inflammatory Diet
2. Get Fishy
How much: At least 3 to 4 ounces, twice a week
Best sources: Salmon, tuna, sardines, anchovies and other cold-water fish
3. Eat Your Fruits and Veggies
How much: At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal
Best sources: Colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli
4. Try a Handful of Nuts or Seeds
How much: Eat 1.5 ounces of nuts daily (about a handful)
Best sources: Walnuts, pine nuts, pistachios and almonds
5. Break out the Beans
How much: At least one cup, twice a week
Best sources: Try pinto, black, red kidney and garbanzo beans
6. Pour on the Olive Oil
How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes
Best sources: Extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties. For optimal freshness and quality, opt for oils packaged in dark bottles with a certification or seal (COOC, North American Olive Oil Seal, DOP) and harvest date close to the purchase date.
7. Peel Some Onions
8. Nightshades or Not?
9. Fill up on Fiber
10. Avoid Processed Food
11. Cut the Salt
12. Drink in Moderation
13. Fill Your Plate
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