Chronic Inflammation and Disease

More than half of all deaths worldwide are attributed to inflammation-related disease. Chronic inflammation can lead to the development of heart disease, cancer, arthritis, diabetes, and other auto-immune diseases.

Chronic Inflammation and Disease

What can you do to avoid chronic inflammation? Eat your colors! Choose produce with the richest colors, such as:

Fruits

Blueberries, raspberries, strawberries, grapes, apples, banana, cherries, coconut, dates, citrus fruits, kiwi, mango, melons, pomegranates, and prunes. Avoid or reduce processed juices with added sugar as well as canned fruit in syrup.

Vegetables

Squash, kale, eggplant, red peppers, artichoke, asparagus, beets, broccoli, Brussel sprouts, cabbage, carrots, celery, cucumber, garlic, green beans, lettuce, leafy greens, mushrooms, onions, parsnip, sweet potatoes, and yams. Keep to a minimum potatoes, and corn.

Grains and Starches

Amaranth, arrowroot, barley, buckwheat, bulgur, faro, millet, rolled or steel cut oats, quinoa, brown rice, rye, wheat, and wild rice. Avoid or keep to a minimum baked good (muffins, breads), cereal, white flour, instant oatmeal, pasta, potato starch, white rice, and refined wheat.

Fats and Oils

Avocado oil, coconut oil, extra-virgin olive oil, ghee (clarified butter), and macadamia oil. Avoid or keep to a minimum butter, canola oil, corn oil, hydrogenated oils, light olive oil, margarine, palm oil, peanut oil, safflower oil, sesame oil, shortening, soybean oil, sunflower oil, and vegetable oil.

Animal Protein

Fatty fish such as salmon, sardines, and anchovies, bass, lean beef, free-range chicken, clams, cod, eggs, halibut, lean lamb cuts, mackerel, mussels, boneless, center-cut pork loin, scallops, shrimp, trout, tuna, free-range turkey, and venison. Avoid or minimize bacon, beef, bologna, brains, cured meats, deli meats, farmed seafood, fried chicken or seafood, ham, hot dogs, kidney, lamb, liver, pork, salami, sausage, and whey protein.

Nuts, Seeds and Legumes

Almonds, Brazil nuts, cashews, chestnuts, hazelnuts, macadamia nuts, peanuts, pecans, pine nuts, pistachios, walnuts, chia seeds, poppy seeds, pumpkin seeds, sesame seeds, sunflower seeds, adzuki beans, black beans, chickpeas, cocoa beans, fava beans, kidney beans, lentils, lima beans, peas, pinto beans, and soybeans.

Dairy and Dairy Alternative

Unsweetened almond milk, unsweetened coconut milk, unsweetened hemp milk, kefir, unsweetened soy milk, and unsweetened yogurt. Avoid or keep to a minimum cheese, cow's milk, goat's milk, half-and-half, heavy whipping cream, ice cream, non-diary creamer, sour cream, and whipped cream.

Sweeteners

Honey, pure maple syrup, and stevia. Avoid or cut down on agave nectar, aspartame, mannitol, refined molasses, saccharine, sorbital, sucralose, sugar alcohols, brown and powdered sugar, brown rice or corn syrup, and xylitol.

To sum up, eat foods that are close to nature and avoid foods that are highly processed.