5 Foods That Lead to Inflammation

How your food may be putting you on the fast track to disease?

 

Joint Inflammation

Can your diet lead to your demise? People who eat foods that can cause inflammation, such as those high in fat and sugar, have a greater risk of acquiring a disease sooner than the people who stick with fruits and vegetables.

Prolonged low-grade inflammation can bring on cancer, diabetes, cardiovascular disease, or even death. A study found that people with diets most associated with inflammation were four times more likely to die of gastrointestinal tract cancers. 

Look out for these common, inflammation-causing offenders:

Vegetable oil: Although they're unsaturated, corn and safflower oils are made up largely of omega-6 fatty acids and are tied to inflammation and an increased risk of coronary artery disease, researchers reported. Use omega-3-rich canola and olive oils instead.

Red meat: Consuming a meal packed with saturated fat cuts the anti-inflammatory potential of “good” HDL cholesterol and impairs blood vessel function, contributing to high blood pressure and heart disease, according to researchers. There’s no need to entirely eliminate steak, but keep your portion to 3 ounces—the size of a deck of cards—and choose lean cuts that contain the words “round,” “loin,” or “sirloin.”

Refined grains: Lay aside cookies, breads, crackers, and other packaged foods boost levels of an inflammatory protein, plasminogen activator inhibitor type 1 (PAI-1), that’s associated with developing type-2 diabetes. 

Chinese food: When researchers injected the food additive MSG into mice, it caused the rodents to develop significant inflammation, obesity, liver disease, and type-2 diabetes. The FDA has considered MSG safe, but a study found that people who consume the most—about 5 grams per day—are 33 percent more likely to become overweight compared to those who eat the least. MSG also lurks in salad dressings, sauces, canned broth and soups, and deli meats.

   
Soft drinks: In a study shows young men who consumes the equivalent of about two daily cans of Coke saw levels of c-reactive protein—a sign of inflammation that’s been correlated with heart disease, heart attack, and stroke—climb by as much as 109 percent in 3 weeks. Swap your soda habit for sparkling water with a squeeze of citrus.



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