What foods to refrain from and recommended to reduce the risk of cancer and heart attack?
Dietary content is known to have
Dietary Inflammatory Index and Human Health: An Umbrella Review of Meta-Analyses of Observational Studies | Advances in Nutrition | Oxford Academic
https://doi.org/10.1093/advances/nmab037
Clear evidence for a link between pro-inflammatory diets and 27 chronic diseases. Here's how you can eat better
https://theconversation.com/clear-evidence-for-a-link-between-pro-inflammatory-diets-and-27-chronic-diseases-heres-how-you-can-eat-better-158451
In recent years, a symptom called 'chronic inflammation ' in which mild inflammation lasts for a long time in the body has begun to attract attention as a factor that causes cancer and lifestyle-related diseases. There is an index called 'Dietary Inflammatory Index (DII) ' that quantifies the degree of influence of diet on the onset of this chronic inflammation, and many studies have been conducted to investigate the relationship between DII and diseases. I did.
The research team comprehensively examined the many 'studies investigating the association between DII and diseases' and summarized the results of a survey of 38 types of diseases in 4,361,111 subjects. As a result, it was found that a diet with a high DII increases the risk of developing diseases such as heart attack, cancer, and depression.
According to the research team, a high-DII diet is a ' high-calorie Western-style diet that is high in ultra-processed foods and low in fruits and vegetables.' Conversely, the research team claims that a 'Mediterranean diet high in fruits, vegetables, legumes, oily fish and low in ultra-processed foods' is a healthy diet with low DII.
'The internet advertises supplements for health, but there is no magical supplement that suppresses all chronic inflammation.' 'A single nutrient to improve chronic inflammation.' We need to focus on the overall quality of the diet, not on it, 'he said, recommending the following diets to reduce chronic inflammation:
・ Eat a lot of fruits, vegetables, whole grains, and beans that have anti-inflammatory effects such as dietary fiber, vitamins, and polyphenols.
・ Use herbs and spices to season food, and drink tea and coffee regularly. These foods are also high in polyphenols
・ Regularly eat oily fish such as salmon, sardines, and mackerel, which are rich in anti-inflammatory omega 3 fatty acids.
・ Avoid eating baked goods, fried foods, and fatty meats. These foods are high in trans and saturated fatty acids that promote chronic inflammation
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