A diet that follows a plant-based diet is termed a Mediterranean Diet (MD). A plant-based diet includes vegetables, fruits, unprocessed cereals, legumes, etc. The Mediterranean diet is connected to reducing all-cause mortality rates and the risk of chronic diseases in the people of the USA.
The American Heart Association (AHA) and American Diabetes Association (ADA) have recommended many people to follow the Mediterranean diet. This is so because the MD diet is a healthy diet practice that helps to reduce the risk of many heart and diabetes diseases in people. Sometimes, inflammation may become chronic and related to diseases like diabetes, heart disease, cancer, and many more.
Here, we will take a look at the Mediterranean diet for inflammation, its benefits, food list, risk factors, and many more.
What is Inflammation?
Inflammation is the signal of an illness, that does not belong in the body of an individual and allows the body to heal. If inflammation occurs in healthy tissue or for a long time in the body, it should be very harmful and can cause pain, swelling, etc.
When a person gets injured or any virus enters their body, then the immune system first sends it to the inflammatory cells. Inflammatory cells then start responding to catch toxins or germs and then start the healing process on injured tissue. It can also affect the internal parts of the body.
What are the Causes of Inflammation?
Inflammation can be caused by many different things. Here are the most common causes listed below:
- Adverse effects of chemicals and radiation
- External injuries such as scrapes and damage from sharp objects
- Viruses and fungal infections around the wound
There are also some more reasons that can cause inflammation due to some disease or a medical condition such as:
- Inflammation in the middle ear:- Otitis media
- Inflammation of skin:- Dermatitis
- An inflammation on bronchi:- Bronchitis
- Inflammation of bladder:- Cystitis
What are the Signs of an Inflammation?
Sometimes, inflammation can be caused silently without showing any symptoms. The signs of an inflammation are as follows:
- Pain in the body
- Swelling around the wound
- Redness on skin
- Loss of brain function
- Heat and cold inflammation
What is the Mediterranean Diet?
A Mediterranean Diet (MD) is considered one of the healthiest diets in the world. MD diet is full of nutrients and healthy fats which help in weight loss, and prevention of diabetes and heart diseases.
In comparison, people who follow the standard American diet are found to be healthier and have a low risk of chronic inflammation condition.
Mediterranean diet can increase motivation in people to have food that is directly obtained from plants such as green vegetables, fruits, whole grains, legumes, nuts, and seeds. People should also avoid added sugar foods, processed foods, and consumption of alcohol.
How the Mediterranean Diet is Helpful
1) This (MD) diet plan is rich in monounsaturated fat, which decreases bad LDL cholesterol increases the good HDL cholesterol, and reduces the risk of cardiovascular system.
2) With the help of a Mediterranean diet, you can improve your brain function. It helps to protect against the conditions such as dementia and Alzheimer’s disease.
3) People can control their blood sugar with the help of this diet. Through this diet, you can decrease the chance of type 2 diabetes.
4) The Mediterranean diet helps you to live longer.
5) MD can reduce the risk of certain types of cancer.
6) It decreases the risk of metabolic syndrome.
Mediterranean Diet For Inflammation:
High-fiber Carbohydrate Food:
Always try to avoid highly processed and low-fiber carbohydrate foods such as pasta, white bread, rice, and potatoes. Add high-fiber carbohydrate foods to your diet like oats, brown bread, barley, brown rice, vegetables, corn, peas, and many more.
Eat Fiber:
Fiber is good for our overall health. American doctors recommended people eat at least 50% of the fiber in their diet. Plant foods are full of fiber.
Eat Fruits and Vegetables:
There are plenty of fruits that help to reduce inflammation in the body. Fruits are full of anti-inflammatory properties which help in protecting our body from diseases such as diabetes, cancer, and heart diseases.
Avoid Red Meat:
You can limit the consumption of red meat and avoid processed meat because these can trigger inflammation in your body.
Reduce Sugar Intake:
People should avoid drinks or beverages like soda, tea/coffee with extra sugar, which can harm their physical health.
Avoid Alcohol:
Excess use of alcohol can contribute to chronic inflammation. If people want to drink alcohol, that should be limited, otherwise, it can increase the risk of inflammation.
Omega-3 Food:
People should eat a diet full of Omega-3. Healthy fats can improve inflammation in the body. This diet includes eggs, fish, etc.
Conclusion:
There are lots of benefits of the Mediterranean diet for many people who are suffering from heart and diabetes problems. It is important to consult with a healthcare expert before taking this diet.
A healthy eating pattern like the Mediterranean diet can help people manage chronic inflammation, which is connected with various health problems.
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