Can Your Diet Help to Prevent Inflammation in Your Cell Walls?

By Barbara Day, M.S., R.D., C.N.

Inflammation is the root cause of many age related diseases such as heart disease, stroke, cancer and neurodegenerative disease. Inflammatory status is strongly influenced by diet. Eating foods high in omega-3 fatty acids which are found in salmon, sardines or herring, omega-3 enriched eggs, walnuts and flaxseeds help reduce inflammation. Drinking green tea and using spices like turmeric, curry powder (which contains turmeric) and ginger can also help prevent inflammation. Dark chocolate (70% pure cocoa) provides polyphenols which are strong antioxidants but keep in mind they contain calories and being overweight significantly increases your risk of all age-related diseases.  Use Extra-virgin olive oil which is rich in polyphenols but 1 tablespoon contains 120 calories. Soy foods contain isoflavones that have antioxidant activities and seem to be protective against cancer. Soy is high in protein and contains fiber as well. Beans and legumes are also effective at lowering inflammation because they are a low glycemic load food, contain protein and also high in fiber.

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Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition,, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, Barbara writes nutrition and health columns for as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.     

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