1. Increasing the dose of fruits and vegetables each day.
The more plant foods you take, the less likely it is to eat animal foods rich in saturated fats. In addition to plant foods are rich in antioxidant vitamins and minerals also help to reduce inflammation and prevent fluid retention. Fruits with higher values of FI are melon, red grapes, raspberries, and strawberries. And the more you help plant are carrots, onions, garlic, spinach and potatoes.
2. Use herbs and spices:
Most have a high content of antioxidants, phytochemicals and anti-inflammatory properties. The best are ginger, rosemary, garlic, oregano, curry and turmeric.
3. Take fatty fish every day:
Oily fish or cold waters rich natural source ma omega 3 fatty acids, fat-inflammatory. The best fish are tuna, wild salmon (not farmed) herring, trout, sardines. Also algae, white fish and seafood are omega-3, especially Japanese food algae (iziki, wakame, nori, etc.). And oysters.
4. A handful of nuts, not roasted every day:
Walnuts are one of the few foods with a good proporición of omega 3 and omega 6 plant. Other nuts are rich in unsaturated fatty acids with anti-inflammatory effects such as flax seed, almonds, hazelnuts and pistachios.
5. Choose good oils:
Olive oils, avocados and almonds contain anti-inflammatory fats. Avoid coconut, palm and margarines. Do not forget to dress cuchrada meals with these oil and avoid heating in frying, because they lose their healthy properties.
6. Drink tea:
It is a source of natural antioxidants such as polyphenols, one of the most powerful. A cup of green tea, Pu-Erh and white have always been traditional anti-inflammatory remedies. Always buy good quality tea to ensure good quality of antioxidants.
7. The best milk:
Choose milk and dairy products from organic farming, from animals fed natural grasses that contain beneficial substances and make up your mind by the semi-milks and yogurts acids. and fresh cheeses such as villages, cottage cheese, mozzarella, ricotta …
8. Do sports:
Just an hour of jogging, biking or gym to end the feeling of fullness or heaviness. Sports every week at least 3 or 4 days for an hour, is the best way to prevent cellular inflammation, improve health and prevent aging.
9. Discover the meat-inflammatory:
Contrary to popular belief, the chicken is not meat to get the best anti-inflammatory effect. It has a high acid content arquidónico. Pork, lamb or beef, if bred to naturally contains beneficial fatty acids like olive oil may have anti-inflammatory effect you want.
10. Avoid taking solid vegetable fats such as margarines and processed foods completely eliminated from your diet.