Following a diet packed with foods that lower the markers of inflammation in our bodies can lower our risk for an early death.

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抗炎饮食可能会降低您患癌症和心血管疾病的风险。盖蒂图像

如果您希望过着悠久的健康生活，则可能需要接受抗炎饮食。

New research published in the Journal of Internal Medicine 表明，包括水果和蔬菜等食物的饮食，以及大部分避免加工食品的饮食，与较早的死亡风险较低有关。

这项研究由波兰华沙生命科学大学副教授DSC Joanna Kaluza领导。它研究了45至83岁之间的68,273名瑞典男女。

The study followed people for 16 years, and those who stuck with a mostly anti-inflammatory diet had an 18 percent lower risk of all-cause mortality, 13 percent lower risk of dying from cancer, and 20 percent lower risk of dying from heart disease.

阿里·韦伯斯特， PhD国际食品信息委员会基金会营养通信副总监Rd，称其为一种饮食，重点是富含营养素的食物，尤其是抗氧化剂 - 与“降低我们体内炎症标记”的饮食。

“Its key players are foods like fruits, vegetables, legumes, healthy fats — like those that come from olive oil and avocado — fish, nuts, and dark chocolate,” Webster told Healthline. “Red wine is sometimes considered to be a component of an anti-inflammatory diet, though it should be consumed in moderation.”

如果您认为这听起来很像受欢迎的地中海饮食，那您就是对的。

Webster explained that an anti-inflammatory diet is basically an “on-trend term that describes established recommendations for eating healthy.”

Dana Hunnes, PhD, MPH, RD, a senior dietitian at UCLA Medical Center, added that anything that’s “nutrient dense” with “a lot of vitamins and minerals and color, from a natural source” would be an ideal component of this diet.

However, an anti-inflammatory diet isn’t just about what you eat, but what you don’t eat.

韦伯斯特强调，应限制或避免使用盐，饱和脂肪，糖和精制碳水化合物的食物。

She said that when these kinds of foods are consumed in excess they’re linked to higher markers for inflammation — which is tied to almost every kind of chronic disease — and presents a greater risk for cancer and diabetes.

“Inflammation is a complicated process that even the most knowledgeable scientists don’t completely understand,” Webster said. “But there is some research to support that eating recommended amounts of foods like fruits, vegetables, healthy fats, and whole grains can reduce risk对于具有炎症成分的慢性疾病，例如心血管疾病，2型糖尿病和某些类型的癌症。”

So, what makes these foods so inherently healthy?

“主要是抗氧化剂。omega-3脂肪酸是抗氧化剂和抗炎的，但更好…… wholeform than in a supplement. Fruits and vegetables are packaged nuggets of antioxidants and anti-inflammatories,” Hunnes told Healthline. “Our ancestors ate a primarily plant-based diet that was completely unprocessed, [and] that’s what, evolutionarily, we are supposed to be eating for good health.”

Often, studies like this can cause the average consumer’s head to spin.

似乎经常进行稳定的研究，指出一些新食物要避免并采用饮食。

克利夫兰诊所健康研究所的注册营养师克里斯汀·柯克帕特里克（Kristin Kirkpatrick）告诉Healthline，杂货店的不健康选择是“实际上只是Why-We-Eat-雷竞技app官网the-the-the-the-the-we-do-do-do-do Duzzle的一小部分。”

“坚持新鲜的选择总是可以最大程度地减少加工食品的消费。您还可以尝试避免冷冻餐和披萨，小吃型和快速烹饪物品。” Kirkpatrick说。“但是，请记住，糖，甚至一些红肉选择之类的东西在过量食用时可能会导致炎症，因此，即使您避免了加工食品，也可能不足以真正适合抗炎饮食。透明

Webster added that cost can sometimes be a problem.

She noted that it’s tough to ignore that many of the recommended foods on an anti-inflammatory diet are often more expensive than less-healthy options.

“令人失望的是，一个苹果的价格不仅仅是一盒 cookies,她说：“橄榄油，坚果和鱼可以占用杂货预算的很大一部分。”“但是，您可以使用一些策略来很好地吃饭而无需清空银行帐户，包括购买冷冻水果和蔬菜，这些水果和蔬菜的营养素与新鲜版本一样高，专注于植物性蛋白质，例如豆类，小扁豆和大豆蛋白，以及buying foods in bulk, and keeping an eye on how much you’re getting takeout or eating at restaurants.

然而，洪恩斯强调，改用抗炎饮食的长期利益远远超过了即时成本。

她说：“投资自己的健康是一件大事。”“虽然可能会有一些改用这种饮食的前期费用，但实际上每个人都会从中受益，但它可以节省医疗保健成本和生产力的数量确实值得。”

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The long-term benefits of an anti-inflammatory diet far outweigh the immediate costs. Getty Images

Webster acknowledged that big dietary shifts can be challenging in ways many people don’t think about, but they can also be mentally and physically rewarding.

“After you’ve given your body and mind some time to adapt, adjust your schedule to make time to cook and prepare food and find ways to make your grocery budget work for you,” she advised.

柯克帕特里克（Kirkpatrick）指出，人们还应该意识到某些食物在进行重大饮食转移之前将如何与他们服用的任何药物混合在一起。

“某些血液稀释剂的人需要监测其维生素K摄入量。维生素K在许多蔬菜中都高。”她解释说。“除了这些异常值之外，改善饮食的风险实际上几乎没有健康的脂肪，颜色，颜色， 和全谷类。”

Hunnes added that the only potential negative she could think of would be temporary constipation or gas as your body gets accustomed to eating “the high-fiber foods that we should all be eating.”

对于许多人来说，极端的饮食转变可能令人生畏。韦伯斯特建议将这些变化放松为长期成功的最佳方法。

For example, start with small changes such as having a salad three or four days a week instead of eating out for your lunch breaks, or commit to having fish for dinner twice a week.

她说：“设定小目标以逐步调整饮食方式可以缓解过渡并建立健康的习惯。”