I don’t mean to brag, but I’m one of the healthiest people I know. At my age, when most of my colleagues are complaining of new pains every day, I am in the best shape of my life. I follow people half my age at the gym, run 5kms, and salsa dance regularly. And I didn’t even have a sniffle during cold and flu season last year.
what is my secret? Well, my diet is a big part of it. I’ve been writing about nutrition for more than 20 years and have learned that the standard American diet has been linked to chronic cellular inflammation, a condition linked to the development and progression of chronic diseases such as heart disease, cancer, and dementia. I know I’m making a big contribution.
Don’t get me wrong, I eat meat, have the occasional cocktail, and never miss dessert. But unlike most American adults, who get more than half of their daily calories from these processed foods, I don’t eat many ultra-processed foods. Ultra-processed foods include fast food, packaged potato chips, TV dinners, and baked goods, and their high consumption is associated with conditions that promote inflammation. Instead, I make most of my meals and snacks by focusing on whole foods and things that are naturally anti-inflammatory. These are my favorites.
1. Coffee
I start each day by adding a little milk to my espresso. Although there is debate as to whether coffee has anti-inflammatory properties, current evidence seems to point to the benefits of coffee in moderate amounts. In fact, coffee is one of the major sources of antioxidants in most Americans’ diets, and these healthy compounds fight free radicals that contribute to cellular inflammation. Studies have even found that people who drink coffee frequently have lower inflammation levels and may live longer than those who drink coffee less or not at all.
2. Garlic
All of them use fresh garlic, so I stock up every week. This bulb is well known for its anti-inflammatory and antioxidant properties, but it can be affected by heat. Researchers have found that crushing or chopping cloves activates allicin, the main antioxidant in garlic. Therefore, it is recommended to prepare the garlic and let it stand for 10-15 minutes before cooking to avoid loss of nutrients.
I like to use a zester to grate garlic to flavor everything from stir-fries to salad dressings, but raw garlic is also a solution to throat irritation. Just chop a few cloves, let them sit for 10 minutes, then add the garlic. Serve on crackers or toast with a pinch of salt and extra virgin olive oil.
3. Extra virgin olive oil
This staple of the Mediterranean diet is my go-to healthy fat for cooking and finishing dishes. It contains oleic acid, which is known to reduce inflammation, as well as 20 other polyphenols, or plant-based antioxidants, that fight inflammation-causing compounds in the blood. Some studies have even found that one of these compounds may be as effective as ibuprofen at reducing inflammation. I’m a fan of the Lucini brand, but if you can’t find it, choose an olive oil that comes in an opaque bottle so it won’t deteriorate in light, and check the harvest date. It happened recently. EVOO is my primary cooking oil, but I like to use it in salad dressings, dips, sauces, and even baked goods.
4. Walnut
Nuts are a great snack for many reasons. Nuts pack protein, fiber, and healthy fats into one satisfying little package. I love walnuts because they are affordable, delicious, and contain the highest amount of antioxidants of any nut, especially since they reduce inflammation and play an important role in preventing cardiovascular and neurocognitive diseases. This is because it contains a large amount of the fatty acid alpha-linolenic acid (ALA). In addition to enjoying walnuts raw, I also like to chop them and add them to oatmeal, yogurt, salads, and baked goods.
5. Plain drained (Greek style) yogurt
Many dairy products can promote inflammation, but fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt drinkers had fewer biomarkers of chronic inflammation than non-yogurt eaters. Additionally, the probiotics in yogurt contribute to gut health, which is linked to overall immunity (approximately 80% of the body’s immune cells are located in the gastrointestinal tract). I prefer drained (Greek-style) yogurt, which has a thick, creamy consistency and is rich in protein, and enjoy it with fruit, granola shakes, and a drizzle of honey or maple syrup. I also use yogurt as a marinade, to cream salad dressings, and as a substitute for sour cream or mayonnaise in almost every recipe.
6. Salmon in cans or pouches
Like most Americans, it can be difficult for me to get my quota of seafood, which is the largest source of lean protein and healthy fats with anti-inflammatory properties. Also, heart disease runs in my family, and in one study, women in my age group (35-70) ate 80 grams of salmon or other fatty fish daily for eight weeks. We found that inflammatory markers decreased.
Canned salmon has a long shelf life, so you can open it and make it into fish cakes, add it to salads, or spread it on crackers for a filling snack. I love Fish Wife’s canned spicy smoked salmon, so I just eat it as is.
7. Oats
Whole grains like oats contain phenolic compounds that have anti-inflammatory properties. In fact, one study found that eating oats could reduce systemic chronic inflammation in adults at risk for cardiovascular disease in just two weeks. Plus, oats are so versatile that in addition to oatmeal, you can use them in homemade granola or add them to smoothies and baked goods for an extra fiber boost.
