{"id":5251,"date":"2025-03-16T13:31:47","date_gmt":"2025-03-16T13:31:47","guid":{"rendered":"https:\/\/balancebeyond40.com\/?p=5251"},"modified":"2025-03-16T13:31:49","modified_gmt":"2025-03-16T13:31:49","slug":"7-foods-to-reduce-inflammation-and-lower-your-risk-of-chronic-disease","status":"publish","type":"post","link":"https:\/\/balancebeyond40.com\/uncategorized\/7-foods-to-reduce-inflammation-and-lower-your-risk-of-chronic-disease\/","title":{"rendered":"7 Foods to Reduce Inflammation and Lower Your Risk of Chronic Disease"},"content":{"rendered":"<p class=\"has-medium-font-size\"><strong>Did you know that inflammation-related diseases account for nearly 50% of deaths worldwide? <\/strong><\/p><p class=\"has-medium-font-size\">Chronic inflammation is a major contributor to many serious health conditions, costing the U.S. healthcare system an <strong>estimated $1.1 trillion annually.<\/strong> <\/p><p class=\"has-medium-font-size\"><strong>More than half of Americans <\/strong>have been diagnosed with at least one chronic disease, many of which are linked to inflammation, including:<\/p><ul class=\"wp-block-list\"><li class=\"has-medium-font-size\">Type 2 Diabetes<\/li>\n\n<li class=\"has-medium-font-size\">Alzheimer\u2019s and other neurodegenerative diseases<\/li>\n\n<li class=\"has-medium-font-size\">Cancer<\/li>\n\n<li class=\"has-medium-font-size\">Autoimmune diseases<\/li>\n\n<li class=\"has-medium-font-size\">Inflammatory bowel disease (IBD)<\/li>\n\n<li class=\"has-medium-font-size\">Cardiovascular disease<\/li>\n\n<li class=\"has-medium-font-size\">Stroke<\/li>\n\n<li class=\"has-medium-font-size\">Nonalcoholic fatty liver disease (NAFLD)<\/li>\n\n<li class=\"has-medium-font-size\">Chronic kidney disease<\/li><\/ul><h2 class=\"wp-block-heading has-secondary-color has-text-color has-link-color wp-elements-7c1cdc506a1918ce5a0e4d5728670c6b\"><strong>The Difference Between Good and Bad Inflammation<\/strong><\/h2><p class=\"has-medium-font-size\"><strong>Not all inflammation is harmful. <\/strong><\/p><p class=\"has-medium-font-size\">There is normal or good inflammation and then there is chronic inflammation.&nbsp;<\/p><p class=\"has-medium-font-size\">Normal or good inflammation is your body\u2019s natural defense mechanism against injury or infection. It signals your immune system to focus on healing and protection. <\/p><p class=\"has-medium-font-size\">However, <strong>chronic inflammation<\/strong> is a different story, it occurs when the immune system stays activated for long periods, leading to tissue damage and disease.<\/p><p class=\"has-medium-font-size\"><strong>Chronic inflammation can be caused by environmental toxins, poor diet, stress, lack of exercise, and exposure to harmful chemicals found in food, skincare products, and household items. <\/strong><\/p><p class=\"has-medium-font-size\">Over time, <strong>toxin buildup<\/strong> can overwhelm your body, contributing to inflammation and disease or <strong>dis-ease<\/strong>s in the body. <\/p><p class=\"has-medium-font-size\"> I have written many articles in the past about toxins in the environment, food, skincare products, household items, etc. <\/p><p class=\"has-medium-font-size\">One of the most effective ways to combat chronic inflammation is through your diet. <\/p><p class=\"has-medium-font-size\">Eating an anti-inflammatory diet can help you protect your body and reduce your risk of chronic illness. <\/p><p class=\"has-medium-font-size\"><strong>Let\u2019s explore seven powerful anti-inflammatory foods that you can start incorporating into your diet today.<\/strong><\/p><h2 class=\"wp-block-heading has-secondary-color has-text-color has-link-color wp-elements-97c4791ec6db51c2e4d9ebe94c7dc102\"><strong>7 Foods That Fight Inflammation<\/strong><\/h2><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-b747754b01106f1b866ed12288200faf\"><strong>1. Leafy Greens<\/strong><\/p><figure class=\"wp-block-image size-large\"><img fetchpriority=\"high\" decoding=\"async\" width=\"1024\" height=\"683\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-1024x683.jpeg\" alt=\"\" class=\"wp-image-4438\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-1024x683.jpeg 1024w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-300x200.jpeg 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-768x512.jpeg 768w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-1536x1024.jpeg 1536w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-2048x1365.jpeg 2048w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/02\/qtq80-zG7Fci-600x400.jpeg 600w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><\/figure><p class=\"has-medium-font-size\">Dark leafy greens are packed with vitamins, minerals, and antioxidants that help lower inflammation and reduce the risk of chronic diseases like type 2 diabetes and heart disease. <\/p><p class=\"has-medium-font-size\">Cruciferous vegetables like kale, arugula, and broccoli sprouts contain a powerful compound called glucoraphanin, known for its anti-inflammatory properties.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-09cf31e4b0d6f11e967478e50f4d5a64\"><strong>2. Berries<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-.png\" alt=\"\" class=\"wp-image-5256\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images--300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images--150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images--100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">Berries are rich in polyphenols, antioxidants, and vitamin C, which help combat oxidative stress and inflammation. <\/p><p class=\"has-medium-font-size\">These small but mighty fruits have been linked to a reduced risk of cancer, heart disease, and neurodegenerative conditions. Blackberries, in particular, are among the highest in antioxidants.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-73d54a17f4bcaf1199072ca41b73f9f6\"><strong>3. Alliums (Garlic, Onions, Chives, and Leeks)<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-1.png\" alt=\"\" class=\"wp-image-5257\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-1.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-1-300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-1-150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-1-100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">Allium vegetables contain organosulfur compounds that help prevent inflammation and may reduce the risk of certain cancers. <\/p><p class=\"has-medium-font-size\">They also contain quercetin, a flavonol that has been shown to alleviate symptoms of rheumatoid arthritis and may benefit autoimmune conditions like multiple sclerosis and lupus.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-e7f6fedf71fad4988637e6884ca4b691\"><strong>4. Ginger<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-2.png\" alt=\"\" class=\"wp-image-5258\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-2.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-2-300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-2-150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-2-100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">Ginger is a staple in many households for digestive support, but its benefits go far beyond that. It has powerful anti-inflammatory properties that help protect against chronic disease and inflammation-related conditions. <\/p><p class=\"has-medium-font-size\">Research suggests that ginger can help improve serotonin levels in the gut and brain, further reducing inflammation.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-35022ce549382161b8d8dae39d8aeab6\"><strong>5. Turmeric<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-3.png\" alt=\"\" class=\"wp-image-5259\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-3.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-3-300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-3-150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-3-100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">Turmeric, often called the \u201cKing of Spices,\u201d is renowned for its anti-inflammatory power. Its active compound, curcumin, has been shown to block inflammation through multiple pathways. <\/p><p class=\"has-medium-font-size\">Turmeric is beneficial for conditions such as osteoarthritis, type 2 diabetes, high cholesterol, depression, and certain types of cancer.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-a14d5cb1eacf886938b113d85744911a\"><strong>6. Cacao<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-4.png\" alt=\"\" class=\"wp-image-5260\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-4.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-4-300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-4-150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-4-100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">Raw cacao (not processed chocolate) contains antioxidants, flavonoids, and polyphenols that help reduce inflammation and improve heart health. It also contains magnesium, crucial for relaxing the muscles and reducing stress-related inflammation.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-b7533e9a921bfb2538fda23e025737e7\"><strong>7. Nuts and Seeds<\/strong><\/p><figure class=\"wp-block-image size-full is-resized\"><img loading=\"lazy\" decoding=\"async\" width=\"500\" height=\"500\" src=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-5.png\" alt=\"\" class=\"wp-image-5261\" style=\"object-fit:cover;width:840px;height:500px\" srcset=\"https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-5.png 500w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-5-300x300.png 300w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-5-150x150.png 150w, https:\/\/balancebeyond40.com\/wp-content\/uploads\/2025\/03\/Various-images-5-100x100.png 100w\" sizes=\"(max-width: 500px) 100vw, 500px\" \/><\/figure><p class=\"has-medium-font-size\">This is a weak spot for me because I love nuts and often overindulge:-)<\/p><p class=\"has-medium-font-size\">Nuts and seeds are rich in healthy fats, antioxidants, zinc, magnesium, and vitamin E, all of which help to fight inflammation. <\/p><p class=\"has-medium-font-size\">Nuts &amp; seeds contain lectins, (protein in plants and eating too much eating too much can damage the lining of your intestine. They also contain excess phytate which can affect the body\u2019s ability to absorb iron. So be mindful of how much you consume. <\/p><p class=\"has-medium-font-size\">According to the American Dietary Guidelines, a daily serving of around 1 ounce (about 28-30 grams or a small handful) of nuts and seeds is recommended for most adults.<\/p><p class=\"has-medium-font-size\">Studies show that consuming one ounce of nuts daily can reduce overall mortality risk by 20%.<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-85904bb414af00f0b28532bdc09e9b53\"><strong>Best Nuts &amp; Seeds to Include:<\/strong><\/p><ul class=\"wp-block-list\"><li class=\"has-medium-font-size\">Pecans<\/li>\n\n<li class=\"has-medium-font-size\">Hazelnuts<\/li>\n\n<li class=\"has-medium-font-size\">Pistachios<\/li>\n\n<li class=\"has-medium-font-size\">Almonds<\/li>\n\n<li class=\"has-medium-font-size\">Brazil nuts<\/li>\n\n<li class=\"has-medium-font-size\">Macadamia nuts<\/li>\n\n<li class=\"has-medium-font-size\">Cashews<\/li>\n\n<li class=\"has-medium-font-size\">Pumpkin seeds<\/li>\n\n<li class=\"has-medium-font-size\">Chia seeds<\/li>\n\n<li class=\"has-medium-font-size\">Ground flaxseeds<\/li>\n\n<li class=\"has-medium-font-size\">Hemp seeds<\/li>\n\n<li class=\"has-medium-font-size\">Sesame seeds<\/li><\/ul><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-66aa7d578be53d926a17f727d69a2d6e\"><strong>Limit or Avoid:<\/strong><\/p><ul class=\"wp-block-list\"><li class=\"has-medium-font-size\">Nuts coated in sugar<\/li>\n\n<li class=\"has-medium-font-size\">Nut butter with added oils, salt, or sugar<\/li>\n\n<li class=\"has-medium-font-size\">Peanuts (consume in moderation)<\/li><\/ul><p class=\"has-medium-font-size\">Nuts and seeds, especially walnuts, flaxseeds, and chia seeds, are high in omega-3 fatty acids, which are essential for reducing inflammation and promoting overall health.<\/p><p><\/p><p class=\"has-medium-font-size\">Chronic inflammation doesn\u2019t have to control your health. You can take charge of your well-being by making mindful dietary choices and eliminating toxins from your lifestyle.<\/p><p class=\"has-medium-font-size\">If you\u2019re looking for a way to jumpstart your journey to better health, sign up for my <strong><strong>Free Detox<\/strong> <strong>Masterclass\u00a0<\/strong><\/strong>to learn how to remove excess inflammation from your body. Stay tuned for more details in your inbox!<\/p><p class=\"has-secondary-color has-text-color has-link-color has-medium-font-size wp-elements-e35723befd7cea077f2841fc2617210f\"><strong>Ready to take the next step?<\/strong> <\/p><p class=\"has-medium-font-size\">Sign up for my <strong>free detox masterclass<\/strong> and learn how to reduce inflammation further and revitalize your body!<\/p><p class=\"has-primary-color has-text-color has-link-color has-medium-font-size wp-elements-73220d7911bcda90191b478d6c0ba526\"><strong>Details about the Masterclass<\/strong><\/p><p class=\"has-medium-font-size\">\ud83d\uddd3 Webinar Topic: <strong>Detox Masterclass: How to Reset Your Hormones, Shed Weight &amp; Boost Energy Naturally!&nbsp;<\/strong><\/p><p class=\"has-medium-font-size\">\ud83d\udcc5 <strong>Date: April 8, 2025<\/strong><\/p><p class=\"has-medium-font-size\"><strong>\u23f0 Time: 7 PM EST<\/strong><\/p><p class=\"has-medium-font-size\"><strong>\ud83d\udcbb Where: Online Via ZOOM<\/strong> (link will be sent upon registration)<\/p><p class=\"has-secondary-color has-text-color has-link-color has-medium-font-size wp-elements-40343e1bc8fff1621f0392336a0cd33f\"><strong>\ud83d\udd17<a href=\"https:\/\/deonhall.aweb.page\/p\/30a10f10-30a7-4650-ae85-04e84dec2b28\" title=\"\"> Click Here to Save your spot now <\/a><\/strong><\/p><p class=\"has-medium-font-size\">\u2728<strong>When you register for this class you will get one of my most popular FREE resources<\/strong>: <strong>45 Fat Burning Tips For Women Over 40 <\/strong><\/p><p><em>In Good Health,<\/em><\/p><p><em>Deon<\/em><\/p><p class=\"has-small-font-size\"><em>DISCLAIMER: This information is not intended to provide medical advice. The purpose is to provide education and a broader understanding to my readers. Always seek the advice of your qualified clinician or healthcare provider before making any dietary or lifestyle changes. I do not recommend or prescribe, or recommend changing dosage or discontinuing, any prescription medications or pharmaceutical drugs.<\/em><\/p><p class=\"has-small-font-size\"><em>Source: Foodrevolution.org<\/em><\/p><p><\/p>","protected":false},"excerpt":{"rendered":"<p>Did you know that inflammation-related diseases account for nearly 50% of deaths worldwide? Chronic inflammation is a major contributor to many serious health conditions, costing the U.S. healthcare system an estimated $1.1 trillion annually. More than half of Americans have been diagnosed with at least one chronic disease, many of which are linked to inflammation, [&#8230;]\n","protected":false},"author":4,"featured_media":5252,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"om_disable_all_campaigns":false,"inline_featured_image":false,"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-5251","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-uncategorized"],"aioseo_notices":[],"_links":{"self":[{"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/posts\/5251","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/comments?post=5251"}],"version-history":[{"count":6,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/posts\/5251\/revisions"}],"predecessor-version":[{"id":5264,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/posts\/5251\/revisions\/5264"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/media\/5252"}],"wp:attachment":[{"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/media?parent=5251"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/categories?post=5251"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/balancebeyond40.com\/wp-json\/wp\/v2\/tags?post=5251"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}