Foods that Prevent Inflammation and Chronic Illness

What foods prevent inflammation and chronic illness?

Eat more whole grains:  brown rice and bulgur wheat (in which the grain is intact).

Use healthy oils:  extra-virgin olive oil as a main cooking oil.

For neutral tasting oil, use expeller-pressed, organic canola oil.

Organic, high-oleic, expeller pressed versions of sunflower and safflower oil are also acceptable.

Avocados. Nuts (and nut butters): walnuts, cashews, and almonds.

Salmon (preferably fresh or frozen wild or canned sockeye), sardines packed in water or olive oil, herring, and black cod; hemp seeds and flaxseeds (preferably freshly ground); or take a fish oil supplement (look for products that provide both EPA and DHA, in a convenient daily dosage of two to three grams).

•    Eat 40 grams of fiber a day (increase your consumption of fruit, especially berries, vegetables, beans, and whole grains.)
•    Choose the most colorful fruits and vegetables, especially cruciferous vegetables.
•    Drink tea instead of coffee, especially white, green or oolong tea.
•    If you drink alcohol, use red wine preferentially.
•    Enjoy plain dark chocolate in moderation (with a minimum cocoa content of 70 percent.)
•    Drink pure water, or drinks that are mostly water (tea, very diluted fruit juice, sparkling water with lemon) throughout the day.

For a great pictorial summary of what I just went over, take a look at this unique food pyramid, the Anti-Inflammatory Food Pyramid.

There you have it… the map to preventing chronic illness and enjoying great health!
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