She advised “limiting” foods such as processed meats, refined grains, sugar, and fried food.
“Compared with anti-inflammatory diets, those diets that ‘promote’ inflammation have been linked in observational studies with multiple health risks, including an increased risk of total, cancer, and cardiovascular disease-related mortality,” she said.
Ms Ozerianskaya also championed the inclusion of:
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- Proteins such as eggs, fish, lean poultry/meat, beans/lentils/chickpeas, tofu, low fat dairy
- Rainbow colour fruit and vegetables
- Healthy fats in moderation, such as avocado, seeds, nuts, olive oil, sunflower/ rice bran/ canola oil, nut oils
- Oily fish high in omega 3 fatty oils or vegetarian sources are flaxseeds/ linseeds or their oils
- Whole grains such as barley, oats, buckwheat, quinoa, cracked wheat, granary bread.
- Fermented food including yogurts, kefir and kimchi.
She said: “These foods offer nutrients, such as vitamins, minerals, polyphenols, and antioxidants that directly lower inflammation.
“Polyphenols in the diet may also help to improve blood pressure, insulin resistance, and systemic inflammation.”
Source: Daily Express
