Your body needs some inflammation to fight infection and speed healing. But too much for too long can push your immune system to attack healthy organs and tissues. This can lead to heart disease, diabetes, cancer, arthritis and irritable bowel diseases
A study published recently in the Journal of the American College of Cardiology suggests diet’s impact on heart health is partly related to inflammation. The study found that higher levels of inflammatory markers were associated with higher risks of cardiovascular disease. Our dietary choices can increase or decrease levels of these compounds
To lower inflammatory markers, choose green, leafy vegetables; dark yellow vegetables; whole grains; fruits; tea; coffee and fish. Red meat, processed meats, refined carbohydrates and sweetened beverages were associated with higher pro-inflammatory markers. Researchers found dietary patterns with higher inflammatory potential were associated with increased risk of cardiovascular disease and stroke. The study only looked at women, but researchers said the results would likely apply to men as well.
How do you put this into practice? Plan your menu around foods such as tomatoes, blueberries, almonds, walnuts, lentils and salmon. Stock up on salad fixings. Greens such as collards, broccoli, kale and spinach have antioxidants and other compounds that can help reduce inflammation and keep day-to-day damage to your cells to a minimum. Spice your foods with turmeric, rosemary, cinnamon, cumin and ginger. Research has found they may slow down processes in your body that lead to inflammation
Q: I used to meal prep, but now I work from home. Is it still a good idea to meal prep?
A: Prepping even a few staple items for the week can make healthy eating so much easier. As long as you’re cooking, make a little more — and freeze it — or use it in another dish. Even though many of us are working more from home, we still have work to do — Zoom meetings, reports, helping with homework, laundry, etc. Meal prepping can help keep healthy eating plans on track. Try batch-cooking chili or chicken tortilla soup, and freezing it in portions. You can prep quinoa ahead to add to salads later in the week. It’s also helpful to cut up veggies in advance for a quick veggie tray or to use in a stir-fry. The more you do ahead, the easier it is to get dinner on the table.
RECIPE
The 2020-2025 Dietary Guidelines continue to recommend at least two servings of fish a week. Here’s a heart-healthy recipe, from Good Housekeeping, that’s quick and full of protein and fiber. You can substitute any kind of fish you like
COD IN PARCHMENT WITH ORANGE-LEEK COUSCOUS
Servings: 4
1 cup couscous
3/4 cup water
1 orange
1 leek
3 cups baby kale
4 (5-ounce) skinless cod fillets
4 tablespoons olive oil
2 teaspoons salt
1 teaspoon pepper
8 squares parchment
Heat oven to 425 degrees. Arrange four (12-inch) squares of parchment paper on two baking sheets. In a bowl, combine couscous and water. Set aside. Cut orange in half, and then peel 1 half, and coarsely chop fruit. Juice another half, and set aside. Fold chopped orange into couscous. Slice the leek (white and light green parts only) into half-moons. Add the leek and baby kale to couscous mixture. Divide the couscous mixture among the parchment pieces; top each with one 5-ounce cod fillet. Drizzle each with 1 tablespoon olive oil, 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle orange juice over top. Cover each with another piece of parchment; fold each edge up and under 3 times, tucking edge underneath. Roast in 425-degree oven for 12 minutes. Transfer each packet to a plate. Using scissors, cut an “X” in the center, and fold back triangles to serve.
Per serving: 340 calories; 32 grams protein; 40 grams carbohydrates; 5 grams fat (1 gram saturated fat); 3 grams fiber; 330 milligrams sodium
Charlyn Fargo is a registered dietitian with SIU School of Medicine in Springfield, Illinois, and the current president of the Illinois Academy of Nutrition and Dietetics. For comments or questions, contact her at [email protected] or follow her on Twitter @NutritionRD. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com
Photo credit: Caroline Attwood at Unsplash
