If you’re dealing with inflammation, you need to be mindful of the fact that what you eat and how you eat can make the problem worse. To do the latter, you can take advantage of a diet that lowers C-reactive protein (CRP) levels.
What is CRP? According to the Mayo Clinic, this is a protein that your liver makes when inflammation happens to get worse. The Cleveland Clinic also notes that levels of CRP in the body, and more specifically in the blood, can indicate the presence of both infections and various autoimmune problems. It is also associated with metabolic problems such as obesity, hypertriglyceridemia, high blood pressure, abnormal glucose, and low HDL (aka “good” cholesterol). This is why it is so important to keep your CRP checked.
according to Jonah Bourdeos, RD“[There are] There are some great ways to lower CRP, a marker of inflammation. ”
With that in mind, check out the following beneficial diets to help lower your CRP and reduce your chances of facing the painful side effects of inflammation.
The first suggestion Burdeos offers to keep CRP low is to eat seafood. Indeed, it’s not just fish, it’s certain omega-3-rich choices such as salmon, mackerel, anchovies and herring.
“Omega-3 fats are essential for optimal nutrition and are known to reduce inflammation by inhibiting pro-inflammatory responses. Eat this instead of that!
While that certainly sounds ideal, Burdeos says, “Reducing inflammation also helps prevent chronic diseases like heart disease and diabetes.” That’s why she recommends that “twice a week she incorporates omega-3s and fatty seafood into her diet.”
“If you don’t want to eat fatty fish, you should eat other omega-3-rich foods in the form of plant-based foods.” It provides the myriad nutritional benefits of seafood, so it’s important to include it whether you eat seafood or not.
If you want to know what your options are, Burdeos points out, “Plant foods rich in omega-3s include chia seeds, flaxseeds, and walnuts.”
“Others that contain omega-3s but are not as high as those mentioned are hemp seeds and omega-3-rich meats and meat products such as eggs and dairy from grass-fed animals,” she adds. increase.
There are many reasons why you might want to avoid fried foods. However, in this case, “it’s well established that fried foods can cause inflammation,” he explains Burdeos.
“[Fried foods] It’s usually cooked in partially hydrogenated oil, and frying at high temperatures can increase the trans fat content,” Burdeos continues.
“Added sodium is also a concern, as excess sodium intake has been linked to the risk of chronic diseases such as heart disease and stroke,” Burdeos said.
What’s more, researchers at the Mount Sinai College of Medicine have found that eating less fried food not only reduces inflammation, but also improves the body’s defense system.
“Fruits and vegetables are rich in an array of nutrients, including dietary fiber, micronutrients, vitamin C, anthocyanins, beta-carotene, and antioxidants such as lycopene. All of these work together to fight inflammation. ,” Burdeos says. “One fruit or vegetable does not contain all nutrients, so it’s important to include variety in your diet to maximize your intake.”
“If you’re not good at putting [fruits and vegetables] Think smoothies, salad kits, pre-cut fruit, snack veggies, and other easy ways to consume this food group,” adds Burdeos.
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