I remember when I read my first post on anti-inflammatory foods. Some of the foods in this list brought me back to my childhood. My dad loved hamburger patties, pinto beans, fried potatoes, and cornbread. He was happy if he just ate a pan of cornbread.
Now, since I have so much arthritis pain that I can’t see straight, I am looking for ways to be healthier and need to kiss my peanut butter and jelly sandwiches goodbye and focus more on foods that don’t cause inflammation.
What Is an Anti-Inflammatory Diet?
It is like the Mediterranean Diet. Both diets focus on nutrient-dense foods, healthy fats, and plenty of nutritious produce while limiting processed foods, red meat, and added sugars.
One difference is that the Anti-Inflammatory Diet includes a high intake of fruits and vegetables.
Here are my five favorite anti-inflammatory foods:
Broccoli
As a kid, I wouldn’t touch broccoli with a ten-foot pole, but now it is my favorite vegetable. You can inflate the calorie count by eating it with cheese sauce, but I like a simple garlic and butter topping.
It’s easy to make. Sauté the broccoli in a pan and add just a little butter, chopped onions, or onion powder which is my preference. Grate some garlic, squeeze a little lemon and you’re ready to eat.
Almonds
I wasn’t a fan of almonds until I discovered cocoa-dusted almonds. Best of all, you can get it in 100-calorie packets and keep the calorie count down.
According to Marisa Moore, an Atlanta-based registered dietitian-nutritionist, “Almonds contain more fiber than other nuts, so they’re a good choice for weight management.” “You’ll be more satisfied for longer, and you also get some cholesterol-reducing benefits from the healthy fats,” she says. “They are also a good source of antioxidant vitamin E.”
Kidney Beans
Beans are one of my favorite foods. I was raised on pinto beans, but now I look for kidney beans when I am purchasing a salad. I have never tasted warm kidney beans, but I have been craving beans so I may give them a try.
Kidney beans are an excellent plant-based source of protein. They’re also rich in minerals, vitamins, fibers, antioxidants, and other unique plant compounds. Therefore, these beans may aid weight loss, promote colon health, and moderate blood sugar levels.
Oatmeal
I used to be a cold cereal person but now I love oats. Give me a little brown sugar, raisins, and walnuts, and it’s a heart-healthy meal. Have you seen the recipes for Overnight Oatmeal?
According to the United States Department of Agriculture, one cup of cooked oatmeal contains:
- 166 calories
- 5.94 g of protein
- 4.00 g of dietary fiber
- 3.56 g of fat
I like that it is good for weight management. The soluble fiber keeps you full, so you won’t be tempted to eat more than you need.
Look at all the vitamins you get in a serving of oatmeal:
Oatmeal contains:
Did I mention that it helps lower blood pressure and improve inflammation?
Salmon
We go out to eat a lot and I always look for fish or chicken on the menu instead of red meat. Salmon is a favorite.
Salmon is rich in omega-3 and -6 fatty acids and potassium, which can help lower cholesterol, reduce inflammation, and maintain blood pressure. Salmon can also lower triglycerides, which can further boost heart health.
Layer a green salad, mix it up with mayo for a tasty salmon salad sandwich, or make salmon croquettes for a healthier dinner.
Final Thoughts
You should eat a healthy diet, but that diet needs to contain some of your favorite foods. I enjoy putting meals on the table so that I can sneak in some extra nutrition without sacrificing flavor.
