What are the 4 Anti-Inflammatory Super foods? They are Fish, nuts and seeds, and oils
Over the last 20 years we have learned that certain fats are indeed among the most unhealthy foods you can eat, but other fats are among the most healthful. It is still pretty easy to separate the good fats from the bad. Here’s the basic breakdown.
Bad Fats: Fats from pork, beef, and other land animals and “trans fats” artificially created in factories.
Good Fats: Fats from plants, such as those in nuts, olives, and beans, and fats from most fish.
How good are good fats? Good enough that you should go out of your way to have plenty in your diet. Healthy fats reduce inflammation in your body greatly reducing your risk of many major diseases. Another reason is that they help shore up levels of “good” HDL cholesterol, which becomes more and more important than keeping “bad” LDL low after about age 60.
Get started today by putting good-fat super foods on your plate. And while you’re enjoying these anti-inflammatory powerhouses, don’t forget about fruits and veggies. They contain a natural form of salicylic acid, the same inflammation-cooling compound found in aspirin. Meanwhile, spice up your cooking with delicious anti-inflammatory add-ins like ginger and turmeric.
Here are the good-fat super foods:
Salmon, sardines, herring, mackerel and other fatty, cold water fish. No other food come close to delivering the high-quality, high concentration omega-3s these cold-water fish have. They’re the richest sources of the two most powerful omega-3s, EPA and DHA. Fish is so powerful that even just three servings a month could cut your risk of stroke by 40 percent. Two meals a week could slash your heart attack odds by 59 percent. Yet most of us manage just 4 ounces of fish per month!
Nuts and seeds are crunchy, tasty treasures rich in sources of heart-healthy monounsaturated and polyunsaturated fats and even, in a few cases, of plant-based omega-3s that may play a special role in preventing cancer and heart disease. With nuts, a little is good, but more isn’t better. A that fat makes them high in calories; a palmful of nuts has about 200 calories. For a 100-calorie snack, all you need are 8 walnut halves, 16 to 20 almonds, 10 to 12 cashews, 10 pecans, 7 or 8 macadamia nuts, 15 hazelnuts, or 1 tablespoon of peanut butter.
Move over sunflower, soybean, and corn oil. The good fats found in olive, canola, and grape seed oil have proven health benefits and can help you establish a healthier, more natural balance between omega-6 and omega-3 fatty acids. Researchers believe that the higher omega-3 content of Mediterranean and Okinawan diets contributes to many more healthy years of life.
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