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We usually think of inflammation as the heat and pain around an infected cut. In this case, inflammation is good. It's the body's way of destroying invaders and eliminating damaged cells. Inflammation of a less obvious type is now the focus of medical studies. This type is involved in diseases such heart disease, cancer, and Alzheimer's. You can't feel inflammation in the blood vessels, and without a specific test, your doctor can't detect it. Yet it is probably one big cause of unexplained heart attacks. Hidden inflammation isn't fully understood. It could develop in response to a bacterial or viral infection. Reported in Healthy Years, doctors recommend that patients at risk for heart disease, cancer, and Alzheimer's disease be tested for C-reactive protein. It is an indicator of inflammation. C-reactive protein could be a better indicator of heart disease than cholesterol readings. It can also be an indicator of such autoimmune diseases as rheumatoid arthritis, lupus, and asthma. Over-the-counter medications such as aspirin, ibuprofen, and naproxen have not been proven to decrease inflammation in the blood vessels. Statins such as Lipitor and Pravachol are primarily used to lower cholesterol. Since the depositing plaque in arteries seems to be related to ongoing inflammation, evidence suggests that reducing one could help in reducing the other. Researcher Dr. William Joel Meggs of East Carolina University in Greenville, N.C., says, "Healthy habits help you avoid inflammation. Diet, exercise, weight control, and even your emotions can determine how our body deals with inflammation." Here are some helpful hints on what types of food to eat. Choose Anti-inflammatory Foods Adding foods that reduce inflammation will improve how you feel and help to decrease your risk for chronic diseases. Here are some suggestions. Fats and Oils The right types of fats in your diet will impact pain and inflammation in a positive way. Omega-3 essential fatty acids are very powerful anti-inflammatory agents. They are found in cold water oily fish, walnuts, flax seeds, canola oil and pumpkin seeds. Adding omega-3 fatty acid supplements from flax oil or fish oil may also help reduce inflammation, just be sure to speak with a doctor or nutritionist before taking larger, therapeutic doses of any supplement, or follow label instructions. Olive oil is another type of oil that will reduce inflammation. In fact, olive oil has been shown to reduce the risk of cardiovascular disease, and will help to reduce pain. Other healthy oils include rice bran oil, grape seed oil, and walnut oil. Protein Your body needs protein to build healthy body tissues. Good protein sources include lean poultry, fish and seafood, nuts, legumes and seeds. Red meats may trigger inflammation, so cut back on fatty red meats. When you do eat red meat, choose lean cuts of bison, venison and other game meats, or the lowest-fat cuts of beef, preferably grass-fed beef. Soybeans, tofu, and soy milk are three great sources of soy proteins that may help to reduce your pain and inflammation. Carbohydrates and Fiber Most of your carbohydrates should come from whole grains, vegetables and fruits. The bread, cereal and pasta in your diet should be mostly be 100% whole grain products. Whole grains are excellent sources of fiber, and a high fiber diet will reduce your inflammation. Choose green leafy vegetables, green and brightly colored vegetables and lots of fresh whole fruits. You should eat at least five and preferably more servings of fruits and vegetables each day. Green vegetables and whole fruits are also important as sources of dietary fiber. Berries are also a great food choice, especially blueberries and strawberries which are packed with anti-inflammatory phytochemicals and anti-oxidants. The pigments in brightly colored fruits, vegetables and berries contain many phytochemicals that have anti-inflammatory properties. One example is quercetin, which is found in apple and red onion skins and has strong anti-inflammatory properties. Healthy Beverages Your body needs water in the form of foods and beverages every day. The simplest and maybe best form of water is fresh drinking water. Other good fluid sources include 100% fruit juices, herbal teas, vegetable juices and low fat milk. About 20% of the water you need every day will come from the foods you eat.
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