5 Inflammation fighting food swaps

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Inflammation food swaps

Because a comprehensive food overhaul is difficult, doctors recommend making gradual modifications over time. Trying a series of little changes could lead to improved health in the long run. Here are five food swaps you can make to lower the amount of inflammation-causing items in your diet.

Olive oil

Have a slice or two of whole-grain bread drizzled with olive oil instead of a plain bagel with cream cheese. Whole grains include compounds that aid in the formation of beneficial bacteria in the body. This bacterium may then create chemicals that aid in inflammation reduction. Olive oil provides a number of advantages when consumed regularly.

Green tea

Try a cup of green tea instead of a carbonated beverage. Catechins, a flavanol found in green tea, are thought to help fight inflammation. (Just make sure you don't overfill your cup with sugar.)


Substitute a handful of unsalted mixed nuts and an apple for the corn muffin. Nuts provide a variety of health benefits, including a source of healthy fats, protein, and phytochemicals (depending on the type of nut you eat). Antioxidants in these phytochemicals assist the body clean up dangerous molecules known as free radicals. They're also said to have anti-inflammatory qualities. Apples, for example, are high in fiber and phytochemicals.

Salmon and broccoli

Instead of steak and baked potato, try salmon with broccoli as a side dish. Salmon and other forms of fish, such as tuna, sardines, and mackerel, contain omega-3 fatty acids, which have been associated with improved heart health, potentially due to their anti-inflammatory qualities. Broccoli also has a high fiber content and is high in vitamins C, E, K, and folate. Carotenoids, a phytochemical, are also present.


Make a fruit salad with several varieties of berries instead of a slice of cake. Berries, for example, are high in vitamins and anti-inflammatory compounds.

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