by Angeline Oppenheimer

Created on: May 18, 2009   Last Updated: May 22, 2009

Inflammation has been blamed for many chronic diseases including heart disease, high blood triglycerides, blood pressure, certain cancers, arthritis and Alzheimer's disease. It is a silent killer, since you can feel fine but have high levels of inflammation.

To fight inflammation in the body, many health proponents suggest adopting the anti-inflammatory diet and healthy lifestyle. Anti-inflammatory diet is not really a diet plan but an eating plan to promote immediate and long term health benefits. It is very close to the Mediterranean diet which is often associated with improved cardiac outcomes.

A comprehensive anti-inflammatory diet should include the following:

Plenty of Vegetables and Fruits

Nature has been endowed with a wide array of bioflavonoids, plant chemicals that provide strong antioxidant, anti-cancer, anti-allergenic and anti-inflammatory benefits. Eat vegetables and fruits from the wide spectrum of colors as each color offers flavonoids unique to itself.

Anti-inflammatory Herbs

Herbs contain potent antioxidants and anti-bacterial chemicals that serve to combat inflammation. Studies show that ginger contains an active ingredient, gingerol, which is anti-inflammatory, anti-nausea and has sugar-modulating effects on the body. Another Asian herb, Turmeric, commonly used in curries, also has high levels of anti-inflammatory agent (curcumin). It is especially effective in preventing joint inflammation by preventing the production of prostaglandins (pro-inflammation molecules).

Healthy Fatty Acids

According to a review in the American Family Physician, 3 grams of omega-3 fatty acids is effective on those suffering from rheumatoid arthritis or tender and swollen joints. The anti-inflammatory quality of omega-3 fatty acids is well-known and is found in salmon, mackerel, tuna and in nuts and seeds.

Minimize Saturated Fats

A diet high in saturated fats is associated with increasing levels of cytokines-proteins released from cells that trigger inflammation. Minimize fast and processed foods as they tend to be high in saturated and Trans fat and low in nutrients. Go easy on high fat dairy products too.

Go Whole Grain

Cut back on processed and refined carbohydrates like white rice and pasta as they turn to sugar very quickly in your body. Choose whole grains as they are loaded with antioxidants and fiber, give more energy and help fight inflammation. Enjoy brown rice, quinoa, oats, and bulgur wheat.

Lean Protein

There may be joy

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