1

The Anti The Anti--Inflammatory Inflammatory

Mediterranean Diet Mediterranean Diet
Richard Collins, MD Richard Collins, MD
S B kl RD S B kl RD SusanBuckley, RD SusanBuckley, RD
Nutrition Manager Nutrition Manager
South Denver Cardiology South Denver Cardiology
Inflammation: Inflammation:
Underlying cause of chronic Underlying cause of chronic
illness illness
Cardiovascular disease Cardiovascular disease
Cancer Cancer
Neurodegenerative disease Neurodegenerative disease gg
Autoimmune disease Autoimmune disease
Type 2 Diabetes Type 2 Diabetes
Obesity Obesity
Alzheimers Alzheimers
Asthma Asthma
4 Stages of Disease 4 Stages of Disease
Wellness Wellness
Silent Chronic Inflammation (can go on for Silent Chronic Inflammation (can go on for
years) years)
ii Disease Disease
Chronic Disease Chronic Disease
Silent vs Classical Inflammation Silent vs Classical Inflammation
Classical inflammation hurts Classical inflammation hurts red, irritated, red, irritated,
inflamed inflamed
Silent inflammation Silent inflammation - - chronic, low chronic, low- -level level
inflammation inflammation nopain nopain inflammation inflammation nopain nopain
Inflammation without overt pain Inflammation without overt pain
At cellular level At cellular level
Can linger for years, if not decades, until organ Can linger for years, if not decades, until organ
damage emerges damage emerges
What is Inflammation? What is Inflammation?
Mediated by eicosanoids Mediated by eicosanoids
Prostaglandins, leukotrienes, thromboxanes Prostaglandins, leukotrienes, thromboxanes
Usually associated with pain Usually associated with pain
T t db d th t lt i id T t db d th t lt i id Treatedbydrugsthat alter eicosanoids: Treatedbydrugsthat alter eicosanoids:
aspirin, NSAIDs, COX aspirin, NSAIDs, COX--2 inhibitors, 2 inhibitors,
Steroids Steroids
Indicators of Silent Inflammation Indicators of Silent Inflammation
Being overweight, obese Being overweight, obese
Sleep deprivation Sleep deprivation
Constantly fatigued Constantly fatigued
Carbohydrate craving Carbohydrate craving
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Fat Fat
The type of fat you eat has direct effect on The type of fat you eat has direct effect on
what kind of inflammatory markers your body what kind of inflammatory markers your body
produces produces
Fatsarethe Fatsarethebuildingblocks buildingblocksof of Fatsarethe Fatsarethebuildingblocks buildingblocksof of
eicosanoids eicosanoids
Good Eicosanoids Good Eicosanoids
Act as vasodilator (open up blood vessels) Act as vasodilator (open up blood vessels)
Enhance immune system Enhance immune system
Decrease inflammation Decrease inflammation
Decrease pain Decrease pain
Increase oxygen flow Increase oxygen flow
Increase endurance Increase endurance
Dilate airways Dilate airways
Bad Eicosanoids Bad Eicosanoids
Act as vasoconstrictors (constrict blood vessels) Act as vasoconstrictors (constrict blood vessels)
Suppress immune system Suppress immune system
Increase inflammation Increase inflammation
Increasepain Increasepain Increasepain Increasepain
Decrease oxygen flow Decrease oxygen flow
Decrease endurance Decrease endurance
Constrict airways (asthma) Constrict airways (asthma)
Increase cellular proliferation (cancer) Increase cellular proliferation (cancer)
Eisosanoids Eisosanoids
In order to make more In order to make more good eicosanoids good eicosanoidsand and
less less bad eicosanoids bad eicosanoidsto avoid disease, we need to avoid disease, we need
to eat the correct fats to eat the correct fats
Goodfats: Omega3fats Monounsaturated Goodfats: Omega3fats Monounsaturated Goodfats: Omega3fats, Monounsaturated Goodfats: Omega3fats, Monounsaturated
fats fats
Bad fats: Saturated fats, Trans fats Bad fats: Saturated fats, Trans fats
FAT IS GOOD!! FAT IS GOOD!!
Depending on what kind. Depending on what kind.
Omega 3 fatty acids (fish oils) Omega 3 fatty acids (fish oils)
Monounsaturated fats (canola and olive oils, Monounsaturated fats (canola and olive oils,
nuts and nut oils, avocado) nuts and nut oils, avocado)
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FAT IS BAD! FAT IS BAD!
Saturated/Trans: Saturated/Trans:
beef and other animal fats, dairy beef and other animal fats, dairy
Reduce Omega 6s Reduce Omega 6s
Omega Omega--6 fatty acids: 6 fatty acids:
Margarine Margarine
Corn oil, cottonseed oil, grapeseed oil, Corn oil, cottonseed oil, grapeseed oil,
peanut oil safflower oil sesameoil peanut oil safflower oil sesameoil peanut oil, safflower oil, sesameoil, peanut oil, safflower oil, sesameoil,
soybean oil, sunflower oil, partially soybean oil, sunflower oil, partially
hydrogenated oils hydrogenated oils
Any product with long shelf life Any product with long shelf life
(crackers, pastries, chips) (crackers, pastries, chips)
Reduce Omega 6 Reduce Omega 6
Make your own salad dressing using EVOO Make your own salad dressing using EVOO
(monounsaturated) or walnut oil (Omega 3) (monounsaturated) or walnut oil (Omega 3)
Use EVOO or nut oil with herbs on vegetables Use EVOO or nut oil with herbs on vegetables
insteadof margarine insteadof margarine insteadof margarine insteadof margarine
Use peanut or almond butter on toast instead Use peanut or almond butter on toast instead
of margarine of margarine
Reduce Omega 6/Increase Omega 3 Reduce Omega 6/Increase Omega 3
Strive for Omega 6: Omega Strive for Omega 6: Omega--3 ratio of 2:1 3 ratio of 2:1
(usual SAD (Standard American Diet) (usual SAD (Standard American Diet)
16:1 16:1
Eat more oily fish: salmon, trout, herring, Eat more oily fish: salmon, trout, herring, y , , g, y , , g,
sardines, tuna (no more than 2x/week) sardines, tuna (no more than 2x/week)
Eat 1 Eat 1- -2 Tbsp ground flaxseed daily 2 Tbsp ground flaxseed daily
Eat small servings walnuts/pumpkin Eat small servings walnuts/pumpkin
seeds seeds
Studies on Fish Oil Studies on Fish Oil
Eating fish as little as once a week Eating fish as little as once a week
reduces the risk of sudden death in men reduces the risk of sudden death in men
Eating fish twice a week reduces CHD Eating fish twice a week reduces CHD
risk in women risk in women
FishintakereducesAlzheimersrisk FishintakereducesAlzheimersrisk FishintakereducesAlzheimer srisk FishintakereducesAlzheimer srisk
Harper, Beyond the Mediterranean Diet: the Role of Harper, Beyond the Mediterranean Diet: the Role of
Omega Omega--3 Fatty Acids in the Prevention of CAD, Prev 3 Fatty Acids in the Prevention of CAD, Prev
Cardiol, 2003 Cardiol, 2003
Morris, Consumption of fish and n Morris, Consumption of fish and n- -3 fatty acids and risk of 3 fatty acids and risk of
Alzheimer dz,. Arch Neurol, 2003 Alzheimer dz,. Arch Neurol, 2003
Fish Oil Supplement Fish Oil Supplement
Fish Fish
Contamination with PCB, dioxin, and Hg Contamination with PCB, dioxin, and Hg
Ultra Ultra- -Refined EPA/DHA Concentrates Refined EPA/DHA Concentrates
Removal of PCBs and other toxins Removal of PCBs and other toxins
C b di hi hd C b di hi hd Canbe usedinhighdoses Canbe usedinhighdoses
EPA +DHA =1,000 mg EPA +DHA =1,000 mg 4,000 mg per day 4,000 mg per day
Healthy: 1,000 mg day Healthy: 1,000 mg day
High Triglycerides: 2,000 High Triglycerides: 2,000 4,000 mg day 4,000 mg day
High Blood Pressure: 2,000 mg day High Blood Pressure: 2,000 mg day
High Cholesterol: 2,000 mg day High Cholesterol: 2,000 mg day
BiPolar disorder: >10 g day in studies BiPolar disorder: >10 g day in studies
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What is an anti What is an anti--inflammatory inflammatory
Mediterranean diet/lifestyle? Mediterranean diet/lifestyle?
Lose fat Lose fat
Eat small meals that consist of whole foods Eat small meals that consist of whole foods
Have protein at every meal but reduce red meat Have protein at every meal but reduce red meat
anddairy(Avoidcharred, overcookedfoods) anddairy(Avoidcharred, overcookedfoods) anddairy(Avoidcharred, overcookedfoods) anddairy(Avoidcharred, overcookedfoods)
Cold water fish (salmon, mackerel, sardines, Cold water fish (salmon, mackerel, sardines,
herring) herring)
Eat primarily fruits and vegetables Eat primarily fruits and vegetables
Leafy green vegetables, nuts, flaxseeds or oil Leafy green vegetables, nuts, flaxseeds or oil
Take your fish oil Take your fish oil
Anti Anti--inflammatory Lifestyle inflammatory Lifestyle
Exercise Exercise
Whole foods diet Whole foods diet
Q it ki Q it ki Quit smoking Quit smoking
Weight loss Weight loss
Stress management Stress management
Treatment of depression Treatment of depression
Social support Social support
Mediterranean Dietary Pattern Mediterranean Dietary Pattern
An abundance of foods fromplant sources An abundance of foods fromplant sources fruits, fruits,
vegetables, potatoes, breads and whole grains, beans, vegetables, potatoes, breads and whole grains, beans,
nuts and seeds nuts and seeds
Emphasis on a variety of minimally processed, Emphasis on a variety of minimally processed,
seasonallyfreshandlocallygrownfoods seasonallyfreshandlocallygrownfoods seasonallyfreshandlocallygrownfoods seasonallyfreshandlocallygrownfoods
Olive oil as the principal fat, replacing other fats and Olive oil as the principal fat, replacing other fats and
oils oils
Total fat ranging fromless than 25% to more than Total fat ranging fromless than 25% to more than
35% of total calories with saturated fat no more than 35% of total calories with saturated fat no more than
7% 7%
Mediterranean Dietary Pattern Mediterranean Dietary Pattern
Daily consumption of low to moderate Daily consumption of low to moderate
amounts of cheese and yogurt amounts of cheese and yogurt
Twice Twice- -weekly consumption of low to weekly consumption of low to
moderate amounts of fish and poultry moderate amounts of fish and poultry p y p y
Zero to 4 eggs per week Zero to 4 eggs per week
Fresh fruit as typical daily dessert; sweets Fresh fruit as typical daily dessert; sweets
(usually made with honey) and saturated fat (usually made with honey) and saturated fat
consumed no more than a few times per week consumed no more than a few times per week
Red meat consumed a few times per MONTH Red meat consumed a few times per MONTH
Mediterranean Dietary Pattern Mediterranean Dietary Pattern
Moderate consumption of wine, normally with Moderate consumption of wine, normally with
meals, about 1 meals, about 1- -2 glasses per day for men and 1 2 glasses per day for men and 1
glass per day for women glass per day for women
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Anti Anti--inflammatory food guide inflammatory food guide
pyramid pyramid
www.drweil.com www.drweil.com
Healthy sweets Healthy sweets sparingly: dried fruit, dark sparingly: dried fruit, dark
chocolate, fruit sorbet chocolate, fruit sorbet
d i i l h 1 d i i l h 1 2 l 2 l Red wine: optional no more than1 Red wine: optional no more than1--2 glasses 2 glasses
per day (1 for women, 2 for men) per day (1 for women, 2 for men)
Supplements: daily multivitamins Supplements: daily multivitamins
Tea: 2 Tea: 2- -4 glasses/day 4 glasses/day
Healthy herbs and spices: unlimited Healthy herbs and spices: unlimited
Anti Anti--inflammatory food guide inflammatory food guide
pyramid pyramid
Other Protein: 1 Other Protein: 1- -2 servings/week animal 2 servings/week animal
protein protein
Cooked Asian Mushrooms: Unlimited Cooked Asian Mushrooms: Unlimited
Wholesoyfoods: 1 Wholesoyfoods: 1--2servingsper day 2servingsper day Wholesoyfoods: 1 Wholesoyfoods: 1--2servingsper day 2servingsper day
Fish and Seafood: 2 Fish and Seafood: 2--6 servings per week 6 servings per week
Healthy Fats: 3 Healthy Fats: 3- -5 servings per day 5 servings per day
Whole grains: 3 Whole grains: 3- -5 servings per day 5 servings per day
Pasta: 2 Pasta: 2--3 servings per week 3 servings per week
Anti Anti--inflammatory food guide inflammatory food guide
pyramid pyramid
Beans and legumes: Beans and legumes: - - 2/3 cup cooked at 2/3 cup cooked at
least 3 times a week least 3 times a week
Vegetables: 4 Vegetables: 4- -6 servings per day (3 cups) 6 servings per day (3 cups)
i 3 i 3 4 i d (2 ) 4 i d (2 ) Fruits: 3 Fruits: 3--4 servings per day(2 cups) 4 servings per day(2 cups)
Nuts: 1 oz at least 5 times a week Nuts: 1 oz at least 5 times a week
Water: throughout day Water: throughout day
Mediterranean Diet Mediterranean Diet
Based on diets of Italy, Greece, France, Based on diets of Italy, Greece, France,
Spain & other Mediterranean countries Spain & other Mediterranean countries
Moretolerablethanlowfat dietsand Moretolerablethanlowfat dietsand Moretolerablethanlowfat dietsand Moretolerablethanlowfat dietsand
associated with improved long term weight associated with improved long term weight
loss (McManus 2001) loss (McManus 2001)
Risk reduction of death from CAD Risk reduction of death from CAD
compared to usual AHA diet compared to usual AHA diet
(Trichopoulou et al, 2003) (Trichopoulou et al, 2003)
Research Research
Greater adherence to the Mediteranean diet was Greater adherence to the Mediteranean diet was
significantly associated with a 25% reduction in total significantly associated with a 25% reduction in total
mortality and a 33% lower mortality fromcoronary mortality and a 33% lower mortality fromcoronary
heart disease (CHD) after 3.7 years of follow up. heart disease (CHD) after 3.7 years of follow up.
1,302 people diagnosed with CHD 1,302 people diagnosed with CHD adherence to the adherence to the
Mediterranean diet was associated with a 27% lower Mediterranean diet was associated with a 27% lower
mortality rate and 31% fewer deaths fromCHD mortality rate and 31% fewer deaths fromCHD
among people with preexisting heart disease after 3.7 among people with preexisting heart disease after 3.7
years of follow up years of follow up
Metabolic Syndrome/Diabetes Metabolic Syndrome/Diabetes
Research found Mediterranean diet significantly Research found Mediterranean diet significantly
reduced C reduced C- -reactive protein and insulin resistance in reactive protein and insulin resistance in
people with metabolic syndrome compared with a people with metabolic syndrome compared with a
low low--fat diet fat diet
Greater adherencetotheMediterraneandiet was Greater adherencetotheMediterraneandiet was Greater adherencetotheMediterraneandiet was Greater adherencetotheMediterraneandiet was
associated with a 35% reduction in the risk of type 2 associated with a 35% reduction in the risk of type 2
diabetes after 4.4 years of follow up diabetes after 4.4 years of follow up
25% lower risk of being hypertensive and a 36% 25% lower risk of being hypertensive and a 36%
greater probability of having blood presure greater probability of having blood presure
controlled controlled
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Metabolic Syndrome/Diabetes Metabolic Syndrome/Diabetes
Mediterranean dietary pattern may be more Mediterranean dietary pattern may be more
appropriate than a low appropriate than a low--fat diet for people with fat diet for people with
metabolic syndrome, type 2 diabetes and metabolic syndrome, type 2 diabetes and
insulinresistance insulinresistance insulinresistance insulinresistance
Mediterranean diet has a positive effect on Mediterranean diet has a positive effect on
serum insulin, glucose, lipid levels as well as serum insulin, glucose, lipid levels as well as
other metabolic factors that increase risk of other metabolic factors that increase risk of
CVD CVD
Mediterranean Diet Mediterranean Diet
Diabetes prevention Diabetes prevention 215 type 2 diabetics 215 type 2 diabetics
followed either low followed either low--fat or Mediteranean diet fat or Mediteranean diet
After 4 years only 44% of Mediterranean After 4 years only 44% of Mediterranean
groupneededdiabetesmedication groupneededdiabetesmedication 70%of 70%of groupneededdiabetesmedication groupneededdiabetesmedication 70%of 70%of
low low--fat eaters did fat eaters did
Mediterranean dieters also lost more weight Mediterranean dieters also lost more weight
What about weight gain? What about weight gain?
Mediterranean diet was NOT associated with Mediterranean diet was NOT associated with
greater weight gain or greater risk of greater weight gain or greater risk of
developing obesity in 7,368 male and mfemale developing obesity in 7,368 male and mfemale
subjects in research studies during a 2.3 year subjects in research studies during a 2.3 year
follow up follow up
Greater high adherence to the Mediterranean Greater high adherence to the Mediterranean
diet was associated with a lower likelihood of diet was associated with a lower likelihood of
becoming obese among overweight subjects in becoming obese among overweight subjects in
the study the study
Mediterranean Diet Mediterranean Diet
Decreases practically every heart Decreases practically every heart- -disease risk disease risk
factor: factor:
High blood pressure High blood pressure
Cholesterol Cholesterol Cholesterol Cholesterol
Triglyceride levels Triglyceride levels
C reactive protein C reactive protein
Research: 605 patients with first heart attack Research: 605 patients with first heart attack
followed diet for 4 years followed diet for 4 years 50 50--70% lower risk 70% lower risk
of having second heart attack, angina or stroke of having second heart attack, angina or stroke
Mediterranean Diet Mediterranean Diet
Reduced Alzheimers risk Reduced Alzheimers risk
J AMA J AMA eating Mediterranean diet cut risk of eating Mediterranean diet cut risk of
developing Alzheimers disease by 40% developing Alzheimers disease by 40%
l h dd d i di l h dd d i di 60%l 60%l People who added exercise to diet People who added exercise to diet 60%less 60%less
likely to get Alzheimers likely to get Alzheimers
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Mediterranean Diet Mediterranean Diet
Meta Meta- -analysis in British Medical J ournal analysis in British Medical J ournal
9% reduction in death from heart disease, 9% reduction in death from heart disease,
cancer, Parkinsons and Alzheimers cancer, Parkinsons and Alzheimers
Oh di Oh di di di l h di di l h Other studies Other studies Mediterraneandiet lessens the Mediterraneandiet lessens the
inflammation and pain of rheumatoid arthritis inflammation and pain of rheumatoid arthritis
and cuts risk of getting Lou Gehrigs disease and cuts risk of getting Lou Gehrigs disease
A word about A word about
Glycemic Index (rate of absorption of Glycemic Index (rate of absorption of
glucose) glucose)
Glycemic Load (ratio between GI and Glycemic Load (ratio between GI and
CHOcontent) CHOcontent) CHOcontent) CHOcontent)
www.glycemicindex.com www.glycemicindex.com
Carbohydrate Confusion Carbohydrate Confusion
High carb diets increase insulin: High carb diets increase insulin:
--constant hunger constant hunger
--increased fat accumulation increased fat accumulation
--increased inflammation increased inflammation
Low Low--carb diets increase cortisol carb diets increase cortisol
-- --Brain requires adequate blood glucose Brain requires adequate blood glucose
-- --increased cortisol increased cortisol
-- --increased inflammation increased inflammation
Slow Carbs Slow Carbs
Carbohydrates that digest more slowly Carbohydrates that digest more slowly
Whole grains Whole grains
Fruits/vegetables Fruits/vegetables
Beans/legumes Beans/legumes Beans/legumes Beans/legumes
Yogurt (Greek) Yogurt (Greek)
Approximately 40 % of calories Approximately 40 % of calories
1200 calories day: 120 grams per day 1200 calories day: 120 grams per day
1500 calories day: 150 grams per day 1500 calories day: 150 grams per day
High Glycemic Load High Glycemic Load
Foods Increase: Foods Increase:
Inflammation Inflammation
Risks of heart disease, diabetes Risks of heart disease, diabetes
Examplesinclude: Examplesinclude: Examplesinclude: Examplesinclude:
White bread, glucose (GI=100) White bread, glucose (GI=100)
Potatoes, white rice Potatoes, white rice
Pastries, white flour Pastries, white flour
Sweets, carbonated soft drinks Sweets, carbonated soft drinks
Lower GI/GL Lower GI/GL reduces reduces risk risk
Examples: Examples:
Whole grains Whole grains
Fruits Fruits
Vegetables Vegetables
Legumes Legumes
Ormixing high GI/GL foods with those with Ormixing high GI/GL foods with those with
lower GI/GL lower GI/GL
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Foods to decrease Foods to decrease
inflammation inflammation
BEANS BEANS
Pinto, navy, Great Northern, lima, Pinto, navy, Great Northern, lima,
garbanzo(chickpeas), black beans, garbanzo(chickpeas), black beans,
lentils, greenbeans, sugar snappeas, lentils, greenbeans, sugar snappeas,
andgreenpeas andgreenpeas
BLUEBERRIES BLUEBERRIES
OATS OATS
Wheat germ, groundflaxseed, Wheat germ, groundflaxseed,
brownrice, barley, wheat, brownrice, barley, wheat,
buckwheat, rye, millet, bulgur, buckwheat, rye, millet, bulgur,
wheat, amaranth, quinoa, triticale, wheat, amaranth, quinoa, triticale,
kamut, yellow corn, wildrice, spelt, kamut, yellow corn, wildrice, spelt,
couscous couscous BLUEBERRIES BLUEBERRIES
Purplegrapes, cranberries, Purplegrapes, cranberries,
boysenberries, raspberries, boysenberries, raspberries,
strawberries, currants, blackberries, strawberries, currants, blackberries,
cherries, andall other varieties of cherries, andall other varieties of
fresh, frozen, or driedberries fresh, frozen, or driedberries
BROCCOLI BROCCOLI
Brussel sprouts, cabbage, kale, Brussel sprouts, cabbage, kale,
turnips, cauliflower, collards, bok turnips, cauliflower, collards, bok
choy, mustardgreen, Swisschard choy, mustardgreen, Swisschard
ORANGES ORANGES
Lemons, white, andpink grapefruit, Lemons, white, andpink grapefruit,
kumquats, tangerines, limes kumquats, tangerines, limes
PUMPKIN PUMPKIN
Carrots, butternut squash, sweet Carrots, butternut squash, sweet
potatoes, orangebell peppers potatoes, orangebell peppers
Foods to decrease Foods to decrease
inflammation inflammation
SALMON SALMON
Alaskan halibut, canned Alaskan halibut, canned
albacoretuna, sardines, albacoretuna, sardines,
herring, trout, seabass, herring, trout, seabass,
oysters, and clams oysters, and clams
SOY SOY
T f ilk t T f ilk t
TOMATOES TOMATOES
Red watermelon, pink Red watermelon, pink
grapefruit, J apanese grapefruit, J apanese
persimmons, red persimmons, red- -fleshed fleshed
papaya, strawberry, guava papaya, strawberry, guava
TURKEY TURKEY
Skinless chicken breast Skinless chicken breast
Tofu, soymilk, soy nuts, Tofu, soymilk, soy nuts,
edamame, tempeh, miso edamame, tempeh, miso
SPINACH SPINACH
Kale, collard, Swiss chard, Kale, collard, Swiss chard,
mustard greens, turnip mustard greens, turnip
greens, bok choy, romaine greens, bok choy, romaine
lettuce, orangebell peppers lettuce, orangebell peppers
TEA TEA GREEN OR BLACK GREEN OR BLACK
WALNUTS WALNUTS
Almonds, pistachios, sesame Almonds, pistachios, sesame
seeds, peanuts, pumpkin, and seeds, peanuts, pumpkin, and
sunflower seeds, macadamia sunflower seeds, macadamia
nuts, pecans, hazelnuts nuts, pecans, hazelnuts
cashews cashews
YOGURT YOGURT
Kefir Kefir
WILD SALMON WILD SALMON
Lowers the risk of Lowers the risk of heart disease heart diseaseand cancer. and cancer.
The more omega The more omega- -3 fish oils you eat; the lower your 3 fish oils you eat; the lower your blood pressure blood pressure
In one study eating the oil in fish cut cancer incidence by over 60% In one study eating the oil in fish cut cancer incidence by over 60%
Studies suggest that fish consumption is associated with a lower risk Studies suggest that fish consumption is associated with a lower risk
for depression, violent behavior, Alzheimers disease, Attention for depression, violent behavior, Alzheimers disease, Attention
Deficit Disorder, Atrial fibrillation. Deficit Disorder, Atrial fibrillation.
TRY TO EAT Wild salmon, halibut, sardines, etc. TRY TO EAT Wild salmon, halibut, sardines, etc. 2 to 4 times per 2 to 4 times per
week week
WALNUTS WALNUTS
A handful a day can cut your risk of A handful a day can cut your risk of
cardiovascular event by as much as 51% cardiovascular event by as much as 51%
Two tablespoons of peanut butter 5 times/week Two tablespoons of peanut butter 5 times/week Two tablespoons of peanut butter 5 times/week Two tablespoons of peanut butter 5 times/week
cuts risk of type II diabetes by 20% cuts risk of type II diabetes by 20%
Along with tea, the easiest way to improve your Along with tea, the easiest way to improve your
heart heart
TRY TO EAT a handful of nuts, five times a TRY TO EAT a handful of nuts, five times a
week week
* Skip the salt and added oils * Skip the salt and added oils
WALNUT WALNUT
SIDEKICKS SIDEKICKS
Almonds Almonds
Pistachios Pistachios
Sesame Seeds Sesame Seeds
Peanuts Peanuts
Pumpkin and Sunflower Seeds Pumpkin and Sunflower Seeds
Macadamia Nuts Macadamia Nuts
Pecans Pecans
Hazelnuts Hazelnuts
Cashews Cashews
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Anti Anti--inflammatory Antioxidants inflammatory Antioxidants
Antioxidants: fresh fruit, vegetables, herbs and Antioxidants: fresh fruit, vegetables, herbs and
spices spices
Antioxidants help neutralize free radicals Antioxidants help neutralize free radicals - -
cell damagingmolecules cell damagingmolecules cell damagingmolecules cell damagingmolecules
We create free radicals all day long We create free radicals all day long
Salicylic Acid Salicylic Acid
Aspirin is a synthetic derivative of willow bark and Aspirin is a synthetic derivative of willow bark and
salicylic acid is the active component of willow bark salicylic acid is the active component of willow bark
Aspirin reduces risk of heart attacks and strokes by Aspirin reduces risk of heart attacks and strokes by
preventing platelets fromclumping, reducing blood preventing platelets fromclumping, reducing blood
clots clots clots clots
Foods high in Foods high in salicylic acid salicylic acid: berries, prunes, broccoli, : berries, prunes, broccoli,
spinach, chili peppers, cinnamon, ginger, nutmeg spinach, chili peppers, cinnamon, ginger, nutmeg
basil, raisins, grapes whole grains, sage basil, raisins, grapes whole grains, sage
Strawberries have ability to inhibit cyclo Strawberries have ability to inhibit cyclo- -oxygenase oxygenase
or COX much like aspirin and ibuprofen or COX much like aspirin and ibuprofen
Ginger Ginger
Has been shown to lessen pain of knee Has been shown to lessen pain of knee
osteoarthritis when taken in purified, osteoarthritis when taken in purified,
standardized supplement form standardized supplement form
Canact asabloodthinner Canact asabloodthinner Canact asabloodthinner Canact asabloodthinner
Powered dry ginger Powered dry ginger one to two capsules one to two capsules
(500 (500--1000 mg) twice a day 1000 mg) twice a day
Turmeric Turmeric
Sometimes called curcumin, turmeric is a Sometimes called curcumin, turmeric is a
mustard mustard- -yellow spice from Asia yellow spice from Asia
Main ingredient in curry Main ingredient in curry
S i ifi di h i h l S i ifi di h i h l Scintific studies show turmeric may help Scintific studies show turmeric may help
suppress inflammatory body chemicals suppress inflammatory body chemicals
400 400- -600 mg of turmeric extracts 3 times per 600 mg of turmeric extracts 3 times per
day day
Look for standardized for 95% curcuminoids Look for standardized for 95% curcuminoids
Boswellin Boswellin
Used in Ayurvedic medicine Used in Ayurvedic medicine
May be especially useful for inflammatory May be especially useful for inflammatory
conditions such as fibromyalgia conditions such as fibromyalgia
Zyflamend Zyflamend
Herbal remedy by New Chapter Herbal remedy by New Chapter
Combination of herbs such as holy basil, Combination of herbs such as holy basil,
turmeric, rosemary, green tea, oregano, ginger, turmeric, rosemary, green tea, oregano, ginger,
etc etc etc. etc.
Used in research studies at Columbia Used in research studies at Columbia
University University
One tablet twice a day One tablet twice a day
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Red Wine Red Wine
Lowers inflammatory substances Lowers inflammatory substances
Long associated with lowered risk of heart Long associated with lowered risk of heart
attack and stroke attack and stroke so called French Paradox so called French Paradox
Al i l h l dfl id i h Al i l h l dfl id i h Also contains polyphenols andflavonoids with Also contains polyphenols andflavonoids with
antioxidant properties antioxidant properties
No more than 1 drink per day for women, two No more than 1 drink per day for women, two
per day for men per day for men
Isoflavones Isoflavones
Soy beans, tofu and soy products Soy beans, tofu and soy products powerful powerful
inflammation fighters inflammation fighters
Great source of protein without pro Great source of protein without pro- -
inflammatorycomponentsof redmeat inflammatorycomponentsof redmeat inflammatorycomponentsof redmeat inflammatorycomponentsof redmeat
Red meat high in arachidonic acid, a type of Red meat high in arachidonic acid, a type of
fatty acid that increases inflammation fatty acid that increases inflammation
10 Foods to Avoid 10 Foods to Avoid
Donuts Donuts
White Bread White Bread
Bread with < 3 grams fiber/ slice Bread with < 3 grams fiber/ slice
Soda Soda
Stick Margarines Stick Margarines gg
White Pasta White Pasta
Full Fat Dairy Full Fat Dairy
Movie Theatre Popcorn Movie Theatre Popcorn
Luncheon Meats Luncheon Meats
Sugar Coated Cereal Sugar Coated Cereal
Nightshade Family Nightshade Family
potatoes potatoes(not sweet potatoes) (not sweet potatoes)
tomatoes tomatoes
eggplant eggplant
sweet and hot sweet and hot peppers peppers(including (includingpaprika paprika,, cayenne cayenne p pp p pp ( g ( gp p p p yy
pepper pepper and and Tabasco sauce Tabasco sauce))
ground cherries ground cherries
tomatillos tomatillosand and tamarillos tamarillos
garden garden huckleberry huckleberryand and naranjillas naranjillas
pepinos pepinosand and pimentos pimentos
Nightshade Family Nightshade Family
No foods have been definitively shown to No foods have been definitively shown to
cause or exacerbate arthritis in most cause or exacerbate arthritis in most
individuals. The effect of foods on individuals. The effect of foods on arthritis arthritis
symptoms symptomsvarygreatlyfrompersontoperson varygreatlyfrompersontoperson symptoms symptomsvarygreatlyfrompersontoperson. varygreatlyfrompersontoperson.
It is an individual decision whether or not to It is an individual decision whether or not to
avoid nightshade vegetables. avoid nightshade vegetables.
Some people say it helps a lot, others say not Some people say it helps a lot, others say not
at all. No firm scientific evidence at all. No firm scientific evidence
Summary Summary
Over all, when you are choosing anti Over all, when you are choosing anti- -inflammatory foods to inflammatory foods to
help reduce your inflammation and pain, choose fresh foods help reduce your inflammation and pain, choose fresh foods
instead of heavily processed foods. Here are some tips: instead of heavily processed foods. Here are some tips:
Breakfast could be oatmeal served with fresh berries and Breakfast could be oatmeal served with fresh berries and
walnuts, with a cup of soy milk. walnuts, with a cup of soy milk.
Snackonwholefruits nuts seeds andfreshvegetables Snackonwholefruits nuts seeds andfreshvegetables Snackonwholefruits, nuts, seeds, andfreshvegetables Snackonwholefruits, nuts, seeds, andfreshvegetables
throughout the day instead of cookies and candy. throughout the day instead of cookies and candy.
Eat more fish and less fatty red meat. Eat more fish and less fatty red meat.
Stay away fromdeep fried foods and bake or stir fry your Stay away fromdeep fried foods and bake or stir fry your
meals instead. meals instead.
Choose green, orange, and yellow vegetables for your side Choose green, orange, and yellow vegetables for your side
dishes. dishes.
Drink plenty of water and vegetable juices, herbal teas and Drink plenty of water and vegetable juices, herbal teas and
green tea green tea
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Recipes & research on the diet Recipes & research on the diet
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