10 foods for relief from arthritis pain, better heart health

Arthritis can be a formidable adversary, but alongside medical treatments, diet plays a pivotal role in managing the pain associated with this condition. Researchers are uncovering the potent anti-inflammatory and analgesic properties of certain foods. Let’s learn about 10 foods that may become your allies in easing arthritis pain and promoting heart health according to the Cleveland Clinic.

2 things you need to know

• Anti-inflammatory foods soothe arthritis pain and boost heart health naturally.
• Berries, apples and dark chocolate have anti-inflammatory properties.

Green tea

Green tea, packed with antioxidants, has shown promise in reducing arthritis-related inflammation. Aim for two servings a day and choose traditional tea bags over processed powdered mixes. Whether enjoyed hot or cold, green tea is a refreshing addition to your daily routine.

Fatty fish

Salmon, tuna, sardines and mackerel are rich in Omega-3 fatty acids, known for their anti-inflammatory properties. The Arthritis Foundation recommends consuming these fish two or more times a week to protect your heart and reduce inflammation. Don’t let cost deter you – explore frozen or canned options that have low sodium content.

(Fatty Fish are rich in Omega-3 fatty acids | Image: iStock)

Berries, apples and pomegranates

Berries, such as blueberries and strawberries, are antioxidant-rich, providing arthritis-fighting power in various forms – frozen, fresh or dehydrated without added sugar. Apples, high in antioxidants and fibre, make for a satisfying and healthy snack. Pomegranates, rich in tannins, combat arthritis inflammation and can enhance salads or yoghurt.

Vegetables

Incorporate anti-inflammatory vegetables like cauliflower, mushrooms, Brussels sprouts and broccoli into your daily diet. Whether fresh or frozen, these veggies add vibrancy and health benefits to stir-fries, salads and side dishes.

Canola and olive oils

Opt for canola and olive oils over-processed vegetable or corn oils. These oils offer a balanced mix of Omega-3 and Omega-6 fatty acids. Olive oil, in particular, contains oleocanthal, known for its anti-inflammatory and heart-healthy properties.

Dark chocolate

Dark chocolate, with at least 70% cocoa content, may offer anti-inflammatory benefits. Keep portions small to limit saturated fat and calorie intake. A daily indulgence of a half-ounce can satisfy your chocolate cravings without compromising your health.

(Dark Chocolate offers anti-inflammatory benefits | Image: iStock)

Ginger and turmeric

Ginger and turmeric, staples in Chinese and Indian cuisine, boast anti-inflammatory properties. While scientific recommendations focus on supplement doses, incorporating these spices into your meals can add flavour and provide potential health benefits.

Nuts

Nuts, high in protein and low in saturated fats, provide a meat-free option that helps reduce inflammation. Swap a serving of meat for a quarter cup of nuts to enjoy added fibre and protein in your diet.

Whole grains

From quinoa to farro, whole grains offer diverse options rich in nutrients and fibre. Replace common choices like white rice with these alternatives to reap the natural benefits of whole grains.

Salsa

Integrate salsa into your daily meals to elevate your vitamin C, fibre and antioxidant intake. The mix of tomatoes, onions and other vegetables in salsa provides a tasty and healthful addition to your diet.

While a complete dietary overhaul might seem daunting, gradually introducing these arthritis-friendly foods can contribute to improved overall health and better management of arthritis pain.