WPM Editorial Staff

WILL POWER MATRIX ARTICLE SUMMARY Title of Article: The Anti-Inflammatory Dietary Principles Author: The Integrative Medicine Program; Morristown Memorial Hospital; Atlantic Health; Leo Galland M.D Publication: Atlantic Health Date of Publication:

Introductory Summary *General introduction of the article content

One should have a diet of anti-inflammatory foods because it can be healing and a powerful health benefit. Inflammation can lead to several health problems including: obesity, heart disease, cancer, arthritis, bowel issues and asthma. However, to combat inflammation there are several foods or combinations of foods that are useful; these foods are called functional foods. They can be determined with 12 principles.

Bullet Points: 5-10 points of interest in the article Choose foods with a high nutrient density. Food should always be rich in vitamins. Avoid Trans fats. Look for food that uses hydrogenated oil instead of trans fat. Consume foods with abundant Omega-3 Content. These fatty acids are essential for healthy functioning of the body. Eat fish at least three times a week. Not only are fish packed with Omega-3's but they decrease the risk of sudden cardiac arrest and even Alzheimer's disease. Eat lots of fiber-at least 25 grams per day. Fiber can protect against heart disease, stroke and certain types of cancer. Eat nine servings of vegetables and fruits daily. Fruits and vegetables have remarkable anti-inflammatory and antioxidant effects. Average four servings of alliums and crucifers a week. Alliums are onions, scallions, leeks, garlic and chives. Crucifers include broccoli, cabbage, kale, collards, turnips and watercress. Limit saturated fat to no more than 10% of total calories per day. In order to do this, eat red meat no more than once or twice a week, and cook poultry without the skin. Cook eggs at medium heat and add vegetables, herbs and spices. Egg whites are fat free and have high protein. Chose fats wisely. People NEED fat to survive. Eat two healthy snacks a day. Snacks stave of hunger and keep you satisfied and healthy. Use phytonutrient-rich fruits for sweetness. Sweeten desserts with fruit not refined sugar.

Conclusion Summary Overall, it is clear that there are 12 steps to follow in order to prevent of combat inflammation. The anti-inflammatory dietary principles are easy to follow and even offer tips on how to follow these 12 steps smoothy.

Sources 1. Leo Galland M.D 2. Atlantic Health 3. Morristown Memorial Hospital 4. Atlantic Integrative Medicine