Inflammation Diet Part I: The First Step You Must Know

The inflammation diet came about because most foods either fuel inflammation or stop it. Leo Galland, internist and founder, Foundation for Integrated Medicine, New York City, says fat is the crux of the inflammation issue. Simply put, "good" fat balances "bad" fat which provides healthy hormones. If this isn't understood, the inflammation diet won't work.

Inflammation Diet

Fish is the perfect anti-inflammatory food. It has two key anti-inflammation, omega-3 fatty acids--eicosapentaenoic and docosahexaenoic (EPA and DHA). Try to consume fish twice per week. Canned tuna is fine but it should be packed in water. Otherwise, omega-3s leach into surrounding oil. If you don't care for fish, try enteric-coated fish oil supplements with EPA and DHA at 2,000 milligrams daily.

Fish Oil for Anti-inflammation

Enteric-coated means the pill is digested in the intestine rather the stomach thus eliminating fish taste and/or belch. One such product is Fisol. "There is an absolute need for fish oil if you're going to quell inflammation," says Jim LaValle, an integrative physician and clinical nutritionist at the Longer Living Institute in Cincinnati, Ohio.

Plant Source Omega-3

The body can make its own EPA and DHA from omega-3 fat found in plant sources such as flaxseed, wheat germ and walnuts. But the body's mechanism for converting these plant-based omega-3s isn't particularly effective. However, it provides vegetarians a choice. If taking Flaxseed supplements, take four times as many as fish oil pills.

Fats

Replace inflammatory fats with omega-3s. Good fats include the list below which contain anti-inflammation omega-3s.

Inflammatory Fats
Safflower
Sunflower
Corn oil
Trans fats
Hydrogenated oil
Vegetable shortening

Anti-inflammatory Fats
Omega-3 found in fish
Omega-9 found in extra-virgin olive oil
Canola oil (expeller-pressed)
Coconut oil (watch for upcoming article)
Grass-fed meat , lower in Omega 3 than fish
Walnuts and walnut oil
Hemp oil
Flaxseed or flaxseed oil

Trans fats are the worst offenders because they're high in omega-6s, fatty acids that interfere with the ability to regulate inflammation. "If your diet is rich in trans fats, you're going to drive your body to make more inflammatory chemicals," says LaValle. When making pastries, substitute 50% coconut oil for whatever fat is recommended. Use it to sauté and add butter or olive oil for flavor.

Inflammation Diet

Exercise and stress relief are important but the best defense, most researchers agree, is an inflammation diet. Focus on fat and watch for the next article, part II of the inflammation diet. And whether dealing with diabetes, silent inflammation, arthritis, chronic inflammation or heart disease, follow the inflammation diet to health.

Subscribe Upcoming Article: Part II Inflammation Diet

Related article: Inflammation Questionnaire

Sources:
Angel Healing Center, Las Vegas, NV
Dr. Barry Sears

Inflammation Diet: The First Step You Must Know copyright 2009