Inflammation is the body’s innate response to injury or infection, a protective mechanism designed to eradicate harmful invaders and heal affected tissues, restoring balance. There are two primary forms of inflammation: acute and chronic. Acute inflammation is characterized by redness, warmth, swelling, and pain around tissues and joints, a rapid response to an immediate threat to the body, such as a cut or an infection like a cold, the flu, or COVID-19. Chronic inflammation, less overt but similarly significant, can persist inside the body, contributing to conditions such as cardiovascular disease.
To manage inflammation, it is crucial to consider diet as a key factor. Foods that fight inflammation include fruits, vegetables, whole grains, legumes, fish, poultry, nuts, seeds, and the utilization of olive oil. Additionally, certain herbs and spices like cinnamon, ginger, and turmeric are recognized for their anti-inflammatory properties, albeit with modest benefits. On the other hand, foods that may trigger inflammation should be limited. These include refined carbohydrates such as white bread and pastries, fried foods, sodas and other sugar-sweetened beverages, red and processed meats, and fats like margarine, shortening, and lard.
A quick-start guide to an anti‑inflammation diet emphasizes the importance of whole, unprocessed foods without added sugars. Studies have indicated that nuts and seeds can reduce markers of inflammation and lower the risk of cardiovascular disease and diabetes. Similarly, beverages such as coffee, cocoa, and green tea are rich in polyphenols and antioxidants, substances thought to possess anti-inflammatory properties.
Furthermore, berries such as strawberries, raspberries, blueberries, and blackberries are not merely delightful; they are packed with anthocyanins, phytochemicals that impart red and purple hues to the fruits and exert an anti-inflammatory effect on cells. These compounds are associated with lower risks of heart disease and other inflammatory conditions.
A study by Harvard researchers published on November 10, 2020, in the Journal of the American College of Cardiology, suggests that diets high in inflammation-inducing foods may heighten the risk of developing cardiovascular disease. Thus, understanding acute and chronic inflammation is imperative for making informed dietary choices to support health and well-being.
