Alyssa Torres, MS, RDN
Replace unhealthy fats with healthy fats.
Including some fat in your diet is considered healthy as fats have important roles in our bodies, such as absorbing some nutrients, keeping the body warm, and helping cells grow.[mfn]American Heart Association. Dietary Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats[/mfn],[mfn]Arthritis Foundation. Fats and Oils to Avoid. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/fats-and-oils[/mfn]
However, it is important to consider the type of fats you eat.[mfn]Fritsche KL. The science of fatty acids and inflammation. Adv Nutr. 2015;6(3):293S-301S. Published 2015 May 15. doi:10.3945/an.114.006940 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/#:~:text=The%20impact%20of%20specific%20fatty,mimicking%20the%20actions%20of%20LPS[/mfn] Some fats can cause inflammation, leading to pain or chronic disease.[mfn]Arthritis Foundation. Fats and Oils to Avoid. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/fats-and-oils[/mfn],[mfn]Fritsche KL. The science of fatty acids and inflammation. Adv Nutr. 2015;6(3):293S-301S. Published 2015 May 15. doi:10.3945/an.114.006940 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4424767/#:~:text=The%20impact%20of%20specific%20fatty,mimicking%20the%20actions%20of%20LPS[/mfn],[mfn]Weiler N. Saturated Fat ‘Short-Circuits’ Immune Cells To Trigger Inflammation- Discovery Could Lead to Therapies to Reduce Type 2 Diabetes Risk Without Weakening Immune System. University Of California San Francisco. 2016 March 10. https://www.ucsf.edu/news/2016/03/401906/saturated-fat-short-circuits-immune-cells-trigger-inflammation#:~:text=Saturated%20Fat%20’Short%2DCircuits’%20Immune%20Cells%20To%20Trigger%20Inflammation,-Discovery%20Could%20Lead&text=Research%20by%20UC%20San%20Francisco,chronic%20tissue%20inflammation%20in%20obesity[/mfn] To fight inflammation, learn which fats to limit, avoid, and include.[mfn]American Heart Association. Dietary Fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/dietary-fats[/mfn]
Eat These Healthy Fats In Place of Unhealthy Fats [mfn]Arthritis Foundation. Fats and Oils to Avoid. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/fats-and-oils[/mfn]
Monounsaturated Fats:
Olive Oil, Peanut Oil, Canola Oil, Avocados, Nuts, Seeds, Peanut Butter.
Polyunsaturated Fats:
Soybean Oil (Vegetable Oil), Corn Oil, Safflower Oil, Soft tub Margarine, Walnuts, Flax Seed, Sunflower Seeds.
Omega-3 Fatty Acids:
It May help to decrease inflammation
Walnuts, Ground Flax Seed, Flax Seed Oil, Fatty or oily fish- Salmon, Mackerel, Tuna, Sardines, Herring.
Limit These Unhealthy Fats [mfn]Arthritis Foundation. Fats and Oils to Avoid. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/fats-and-oils[/mfn]
Saturated Fats:
Solid at room temperature
Meat, Skin on Poultry, Coconut Oil, Palm Oil, Other Tropical Oils, Whole or 2% milk, Dairy products made from Whole or 2% Milk- Cream, Butter, Ice Cream, Cheese.
Avoid These Unhealthy Fats [mfn]Arthritis Foundation. Fats and Oils to Avoid. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/fats-and-oils[/mfn]
Trans Fats:
Solid at room temperature
Stick Margarine, Pastries, Doughnuts, Fried Foods, anything made with Hydrogenated or Partially Hydrogenated Oil.
Tips:
Include Walnuts or flax seeds with your meals or snacks. Try adding them to hot cereals, smoothies, salads, or yogurts. Use vegetable oil or vegetable spread in place of butter. Aim for 2-3 servings of oily fish each week. If you do not eat fish, ask your doctor if you can take a Fish Oil supplement. Take the skin of chicken and turkey. Eat red meats less often. Have dairy products made from 1% or non-fat milk. Cook more at home so that you can be more in control of the ingredients!
Rethink your drink.
Sugar-sweetened beverages such as sodas, sweet teas, fruit drinks, sports drinks, energy drinks, sweetened waters, and sweetened coffees have been shown to cause inflammation.[mfn]Centers for Disease Control and Prevention. Get the Facts: Sugar-Sweetened Beverages and Consumption. 2020, November 18. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html[/mfn],[mfn]Lin WT, Kao YH, Sothern MS, Seal DW, Lee CH, Lin HY, Chen T, Tseng TS. The association between sugar-sweetened beverages intake, body mass index, and inflammation in US adults. Int J Public Health. 2020 Jan;65(1):45-53. doi: 10.1007/s00038-020-01330-5. Epub 2020 Jan 25. PMID: 31982934. https://pubmed.ncbi.nlm.nih.gov/31982934/
[/mfn] These beverages are sweetened using added sugars.5 Added sugars are sugars not naturally found in foods or beverages already. Some examples of added sugars are corn syrup or high fructose corn syrup, brown sugar, honey, raw sugar, molasses, glucose, fructose, maltose, dextrose, lactose, and sucrose.[mfn]Centers for Disease Control and Prevention. Get the Facts: Sugar-Sweetened Beverages and Consumption. 2020, November 18. https://www.cdc.gov/nutrition/data-statistics/sugar-sweetened-beverages-intake.html[/mfn]
Alcohol beverages in excess can also cause inflammation.[mfn]Kc R, Voigt R, Li X, et al. Induction of Osteoarthritis-like Pathologic Changes by Chronic Alcohol Consumption in an Experimental Mouse Model. Arthritis Rheumatol. 2015;67(6):1678-1680. doi:10.1002/art.39090. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4823794/[/mfn]
Tips:
Drink unsweetened beverages like water, sparkling water (with natural flavors or a splash of 100% juice), infused waters, black coffee, or unsweetened teas.
If you choose to drink alcohol, drink in moderation.[mfn]Arthritis Foundation. Alcohol and Arthritis. https://www.arthritis.org/health-wellness/healthy-living/nutrition/foods-to-limit/alcohol[/mfn] No more than 1 serving for women and no more than 2 serving for men a day is considered to be healthy. Also, be wary of alcoholic beverages with added sugars, such as cocktails.
Limit foods and beverages that are highly processed.
Foods and beverages that have gone through extreme changes from their natural form are highly processed.[mfn]Aguayo-Patrón SV, Calderón de la Barca AM. Old Fashioned vs. Ultra-Processed-Based Current Diets: Possible Implication in the Increased Susceptibility to Type 1 Diabetes and Celiac Disease in Childhood. Foods. 2017;6(11):100. Published 2017 Nov 15. doi:10.3390/foods6110100
[/mfn],[mfn]Heart and Stroke Foundation of Canada. What is ultra-processed food and how can you eat less of it? https://www.heartandstroke.ca/articles/what-is-ultra-processed-food[/mfn],[mfn]Mcmanus, K.D., MS, RD, LDN. What are ultra-processed foods and are they bad for our health? Harvard Health Publishing, Harvard Medical School. 2020, January 9. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605[/mfn] These foods tend to be high in unhealthy nutrients (saturated fats, trans fats, added sugars, preservatives) and low in healthy nutrients (fiber, vitamins, minerals, phytochemicals).[mfn]Aguayo-Patrón SV, Calderón de la Barca AM. Old Fashioned vs. Ultra-Processed-Based Current Diets: Possible Implication in the Increased Susceptibility to Type 1 Diabetes and Celiac Disease in Childhood. Foods. 2017;6(11):100. Published 2017 Nov 15. doi:10.3390/foods6110100
[/mfn],[mfn]Heart and Stroke Foundation of Canada. What is ultra-processed food and how can you eat less of it? https://www.heartandstroke.ca/articles/what-is-ultra-processed-food[/mfn],[mfn]Mcmanus, K.D., MS, RD, LDN. What are ultra-processed foods and are they bad for our health? Harvard Health Publishing, Harvard Medical School. 2020, January 9. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605[/mfn] Regular consumption of these foods and beverages can increase inflammation leading to pain and chronic disease..[mfn]Aguayo-Patrón SV, Calderón de la Barca AM. Old Fashioned vs. Ultra-Processed-Based Current Diets: Possible Implication in the Increased Susceptibility to Type 1 Diabetes and Celiac Disease in Childhood. Foods. 2017;6(11):100. Published 2017 Nov 15. doi:10.3390/foods6110100
[/mfn] These foods include many instant foods (instant mashed potatoes, instant pasta, instant rice), several frozen meals, chips, pastries, candies, sodas, and much more.[mfn]Heart and Stroke Foundation of Canada. What is ultra-processed food and how can you eat less of it? https://www.heartandstroke.ca/articles/what-is-ultra-processed-food[/mfn],[mfn]Mcmanus, K.D., MS, RD, LDN. What are ultra-processed foods and are they bad for our health? Harvard Health Publishing, Harvard Medical School. 2020, January 9. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605[/mfn]
Tips:
Cook and prepare snacks more at home.[mfn]Mcmanus, K.D., MS, RD, LDN. What are ultra-processed foods and are they bad for our health? Harvard Health Publishing, Harvard Medical School. 2020, January 9. https://www.health.harvard.edu/blog/what-are-ultra-processed-foods-and-are-they-bad-for-our-health-2020010918605[/mfn],[mfn]Ellis E., MS, RDN, LDN. Processed Foods: What’s OK and What to Avoid. 2019 February 11. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid[/mfn] Include more whole grains, fruits, and vegetables (fresh, frozen, or canned with no added sugar, fats, or salt), plain nuts and seeds, legumes (dry or canned with low in salt, sugar, and fats), and fish (fresh, frozen or canned low in salt). Learn how to read the nutrition facts label and ingredients list to help limit highly processed foods.[mfn]Ellis E., MS, RDN, LDN. Processed Foods: What’s OK and What to Avoid. 2019 February 11. https://www.eatright.org/food/nutrition/nutrition-facts-and-food-labels/processed-foods-whats-ok-and-what-to-avoid[/mfn]