5 anti-inflammatory fats to add to your diet

Aging and eating a diet high in saturated fats can lead to: Exacerbation of inflammation in the body And confirmed a study published in the journal Food Research InternationalA diet similar to the Mediterranean diet can be a first-line approach to reducing inflammation. This diet focuses on fruits, vegetables, lean proteins, whole grains, andHealthy fats from nuts And olive oil and fish, and here are 5 anti-inflammatory fats that you should add to your diet to overcome the harmful effects of inflammation, according to what was published by the site ” eatingwell“.

1. Mackerel

Mackerel is an oily fish loaded with omega-3 fats. EPA And DHA. She delivered a study published in 2021 in the journal Molecules A closer look at the effects of diets rich in oily fish and their effect on inflammation in people at risk for cardiovascular disease, researchers found that diets rich in oily fish effectively lowered plasma C-reactive protein. (CRP) a marker of inflammation that might serve as a telltale sign of future cardiovascular problems.

2. Extra virgin olive oil

As a cornerstone of the Mediterranean diet and a key player in its inflammatory benefits, olive oil has long been studied in heart health research. Compared to other vegetable oils, EVOO is the richest in monounsaturated fats. (MUFAs) which lowers bad cholesterol (LDL) while raising cholesterol levels HDL (The good), according to the American Heart Association .

3. Dark chocolate

While dark chocolate is known for its unique bitter flavour, what it lacks in sweetness it makes up for in antioxidants. Antioxidants, such as flavonols, are known to fight inflammation. However, dark chocolate is also a source of anti-inflammatory fats. Oleic acid, the fatty acid in olive oil, makes up 33% of dark chocolate. According to a 2020 review published in the Journal of Genetic Engineering and Biotechnology, oleic acid improved inflammation in many organs of the body, including the eyes, skin, lungs, gastrointestinal tract, and liver. It has been shown to reduce pro-inflammatory markers and stimulate the immune system.

4. Avocado

Avocados are rich in nutrients like potassium, folate, and vitamin E, which act as an antioxidant and can help reduce inflammation, shows a 2022 animal study published in the journal Inflammopharmacology Adding 20% ​​avocado to the diets of mice with IBD showed anti-inflammatory effects through antioxidant activity and improved immune function..

5. Flaxseed

According to the Arthritis Foundation, you’ll get 140% of your daily value for brain-boosting omega-3 fats in just 2 tablespoons of ground flaxseed. Flaxseed is known for its rich fiber content and anti-inflammatory phytolignans (which may fight cancer). A 2020 review published in Cytokine Flaxseed supplementation improved inflammatory markers following examining 40 studies involving 2,520 participants.