Inflammation is part of the body’s healing response to illness or injury. Without some inflammation, we wouldn’t be able to fight off colds and other ailments effectively. However, inflammation can damage your health if it starts to get triggered even when there are no outside pathogens. Certain lifestyle choices can make us prone to this inappropriate immune response, such as a poor diet. So we should all probably pay more attention to what we eat. Here are 8 of the worst foods to avoid if you want to prevent chronic inflammation and feel healthier.
1. Processed Carbs
Processed carbs like refined pasta and white bread are staples in the American diet. However, research has shown that refined carbs contribute to inflammation and the development of chronic diseases like diabetes. Consider swapping white bread for 100% whole grain products and starchy vegetables like peas and sweet potatoes. This simple switch will boost your health and may make it easier to maintain a healthy weight.
2. Alcohol
Alcohol consumption is another contributing factor to inflammation. According to Eating Well, it’s usually ok to have a few drinks per week. This is especially true if you choose red wine, which has anti-inflammatory effects. But make sure you don’t overdo it. Overindulging can cancel out wine’s anti-inflammatory benefits and potentially damage your health over time, so practice moderation.
3. Fried Foods
You’ve probably heard of omega-3 and omega-6 fatty acids. Maintaining the right balance of these essential fatty acids is important if you want to ward off chronic inflammation. Americans tend to consume more omega-6s and not enough omega-3s. So it may be wise to avoid foods that are high in omega-6s, such as fried foods.
Fried snacks like donuts and mozzarella sticks are usually cooked in vegetable oils that are high in omega-6s. Although it’s fun to indulge in these tasty treats, it’s generally healthier to opt for foods rich in omega-3s, such as flaxseeds and salmon.
4. Sugary Foods
According to Healthline, consuming too much sugar can impair your immune function and lead to chronic inflammation over time. Experts say added sugar should account for less than 10% of your daily caloric intake. To accomplish this, try to limit your consumption of desserts, sugary cereals, and sodas. Don’t forget to watch out for hidden sugar in condiments, soup, yogurt, oatmeal, and energy bars.
5. Artificial Sweeteners
Certain types of artificial sweeteners are believed to trigger inflammation and disrupt the metabolism and gut microbiome. Aspartame and sucralose seem to be the most likely to cause issues. Consuming high levels of artificial sweeteners may increase your risk of developing diabetes, high cholesterol, and high blood pressure. So it may be best to avoid these artificial sweeteners and enjoy the natural sugars present in fruits.
6. Processed Meats
Processed meats are high in saturated fat, which causes inflammation according to the Cleveland Clinic. Deli meat, bacon, hot dogs, and sausage are all examples of processed meats. Limiting your intake of these foods can help you avoid developing inflammatory conditions such as heart disease and cancer. Instead of eating processed meat, I stick to healthy plant-based alternatives, such as “hot dogs” made from marinated carrots.
7. Foods High in Sodium
You probably know that eating too much sodium is bad for you. Enjoying too many salty foods, such as potato chips and processed frozen meals, can raise your blood pressure. High sodium intake also stimulates the production of inflammatory proteins and activates immune cells. Excess salt consumption can even trigger certain autoimmune diseases and is associated with obesity. So when you’re grocery shopping, look for foods that are labeled “no salt added” or “low sodium.”
8. Foods High in Trans Fats
According to the Cleveland Clinic, there’s no safe level of trans fats due to the effects they have on your body. They raise your levels of bad cholesterol and decrease your good cholesterol in one fell swoop. Having high cholesterol promotes inflammation and could lead to health problems like heart attack and stroke down the road. So if possible, it may be best to cut out trans fats entirely.
Trans fats usually show up in processed foods. Read the nutrition labels of all the packaged foods you buy and make sure they don’t contain hydrogenated or partially hydrogenated oils. These oils are the main sources of trans fats in food items like shortening, baked goods, margarine, coffee creamers, and microwave popcorn.
A Healthy Diet Wards Off Chronic Inflammation
Developing chronic inflammation could cause you to develop health problems like heart disease or cancer down the road. Luckily eating a healthy diet can help prevent this abnormal immune response. Avoiding the 8 foods listed above, such as artificial sugars and trans fats, will boost your well-being and ward off inflammation.
Additionally, consider adding anti-inflammatory foods to your diet, such as turmeric, berries, tomatoes, dark chocolate, and avocados. Eating a wide array of antioxidant-rich fruits and veggies will help keep you in fighting form!