Joint Inflammation Diet

Joint inflammation is connected to the pain of arthritis, obesity and heart disease. The foods that we eat contribute to the amount of inflammation that we feel in our bodies. Following a healthy diet that reduces inflammation is a lifestyle change that can improve your joints and relieve pain.

Fruits and Vegetables

Plan to include more fruits and vegetables in your diet. Produce that has more pigment, such as spinach and blueberries, is rich in anti-inflammatory compounds.
Plan a menu that takes 40 percent of your total calories from complex carbohydrates, such as those found in fruits and vegetables. These foods will help reduce inflammation.
In each meal, more of your calories should come from these foods than anything else. A healthy, balanced diet is also the key to losing weight, which will have a dramatic effect on your joints.

Omega-3

Omega-3 essential fatty acids are becoming a popular supplement. Include omega-3 fatty acids in your diet by eating fish such as mackerel and salmon. These oily fish are usually found in cold water and have a rich supply of this essential oil. Those who do not like fish can get the same benefits with a fish oil supplement. Flaxseed and walnuts are additional sources of omega-3 fatty acids for vegetarians. Olive oil and soybeans also contain these essential fats.
A diet must include some fat to be healthy. Avoid trans fats such as hydrogenated and partially hydrogenated oils. Limit your red meat intake to one or two times a week. Use olive or canola oil.

Foods to Avoid

Some foods should be reduced or eliminated from your diet for the best anti-inflammatory benefits. Trans fats are at the top of the list for poor anti-inflammatory choices. Sugars and refined sugar are to be avoided, as well. Choose whole grains instead of foods made from refined flour. A gluten-free diet also has benefits for inflammation.
Keep track of the foods you eat and make note of any symptoms that follow. This can pinpoint the foods that tend to cause problems for you.