Anti-Inflammation Foods - What, Why and How from Dr. Nancy Feiwel
The Anti-Inflammatory Diet
Dr. Nancy Feiwel
Atherosclerosis* is clearly an inflammatory disease and does not result simply from the accumulation of lipids**…each characteristic lesion of atherosclerosis represents a different stage in a chronic inflammatory process in the artery”
New England Journal of Medicine. 1999
*Atherosclerosis = hardening of the arteries
**lipids = cholesterol and other fatty substances
+++In addition to heart disease, chronic inflammation increases the risk of cancer, arthritis, and Alzheimer’s disease.
The General Concept:
If atherosclerosis (and other debilitating conditions) is due to chronic inflammation, then consume an anti-inflammatory diet to lower your risk of developing atherosclerosis/cardiovascular disease.
FRUITS AND VEGETABLES
These nutritional powerhouses contain numerous vitamins, minerals, and phytochemicals (plant substances that protect against or prevent disease). Each color indicates the presence of different vitamins, minerals, and phytochemicals. To get an array of nutrients, eat a variety of colors each day with a goal of 9 servings/day.
PROTEIN
Fish rich in omega-3 fatty acids - Wild salmon, anchovies, freshwater trout, herring, sardines, and shad are excellent sources of omega-3 fatty acids and low in mercury contamination. Try to eat a 3- to 4-ounce serving at least twice/week. Albacore tuna is also high in omega-3, but moderately high in mercury so limit intake once/week.
Poultry, no skin
Eggs
Legumes (eg, beans, lentils)
Soy in the form of tofu and tempeh
Whole grains, such as quinoa
Non-fat or low-fat, plain (Greek) yogurt – flavor it yourself
Nuts and seeds - Nut butters contain the nut only! Avoid Jif, Peter Pan, etc as they add unhealthy oils and sugar.
COMPLEX, FIBER-RICH CARBOHYDRATES
Oatmeal and other whole grains (eg, barley, bulgar, wild rice)
Potatoes (fiber is in the skin)
FATS ARE A NECESSARY COMPONENT OF A HEALTHY DIET
Best in their whole form: olives, avocado, nuts, seeds
Oils pressed from the above whole foods (olive, almond, avocado, sesame, grapeseed). No heat oils include flaxseed and walnut – good sources of omega-3 fatty acids
Saturated fat in moderation (≤ 10% calories)
WHAT YOU AVOID IS AS IMPORTANT AS WHAT YOU INGEST
Avoid the following as if your life depends on it (because it does!)
Trans fats/partially hydrogenated oil. [FDA banned June 2018!!]
Vegetable shortening
Fast foods and deep-fried foods
Refined white flour
Process meats (cured, smoked, salted, chemically preserved)
Artificial food additives
Soda for its sugar content; diet soda for its chemical content
Many of the above are found in commercially baked goods, including cookies, cakes, and crackers. AVOID!! Limit red meat to no more than one time (4 – 6 oz)/week and minimize intake of sugar
You can download a flyer of this information here and you can find additional information about inflammation on Dr. Fancy Feiwel’s website:https://corporatewellnessmd.com/inflammation
More about Dr. Feiwel
Medical school: SUNY Downstate, Brooklyn, NY
Clinical Training: Internal Medicine at Christiana Hospital, DE and Physical Medicine and Rehabilitation at the University of Medicine and Dentistry of New Jersey/Kessler Institute for Rehabilitation.
Nutrition coursework: American Society for Nutrition and Shaw Academy
Lifestyle/Preventive Medicine coursework:
Employer Healthcare & Benefits Congress,
Seasonal Therapeutics with Tierona Low Dog, M.D
Annual Nutrition & Health conferences
In her free time, you can find her with her husband, Rob and their dog Molly. Dr. Feiwel is passionate about animal welfare and have spent years volunteering at an animal shelter that rescued Molly. Her interests include Pilates, spending time with family and friends, a good book, travel, and cooking.
