1. Instead of deep-fried foods, which are often fried in oils that are not meant for high temperatures frying and thus cause inflammation in the body, try:
- Baked "French fries" with a healthier oil such as olive oil
- Carrot fries
- Sweet potato fries
2. Fast food is mostly fried, high in salt, sugar and calories. Instead:
- Plan your meal for the week in advance with emphasis on quality proteins, legumes, vegetables, fruits and dairy
- If you do go to a fast-food restaurant, opt for healthier when possible, such as grilled chicken or fish (make sure it's truly grilled and not breaded and fried), salads and bean and salsa wraps
3. Margarine has shown to be quite the heart health villain due to it's abundance of trans fats, which are created by turning a plant oil that is liquid at room temperature into a solid. Instead, use:
- Olive oil, including interesting flavored olive oils
- New flavors such as sesame or avocado oil
- 100% Grass-fed butter or ghee: when animals eat the proper diet, there are health benefits such as increased omega-3 fatty acids (you are what you eat ate!)
4. Processed meats like bacon, salami and cured meats typically have high levels of sodium and cancer-causing preservatives such as nitrates and nitrites added to them. Steer clear of these with:
- Fresh and (even better) wild fish
- Lean 100% grass-fed meat
- Pasture-raised eggs
- Beans
5. Salt can be found everywhere including most packaged foods, chips, canned products, condiments and even prepared pasta sauce is a huge culprit. Most sodium comes from packaged foods as opposed to salt added at the table. Instead of sodium-laden prepared foods, try cooking with:
- Spices and herbs
- A squeeze of lemon
- Flavored vinegars
6. Sugar-sweetened drinks are the highest source of sugar in the American diet. Sugar increases blood glucose levels, inflammation and triglycerides. There are many interesting sugar-free options including:
- Unflavored or flavored water with lemon, orange or lime
- Water infusions such as rosemary-cucumber or lemon-ginger
- Sparkling water flavored with any of the above
7. Sweets and baked goods such as cookies and donuts are another high-sugar source. But worse, they also contain various unhealthy fats including trans fat in packaged snacks. Thus, bad cholesterol LDL can rise with an added whammy of inflammatory sugar. Go for healthier dessert options made from home:
- Chavocado pudding (yes, avocado whose flavor is disguised by intense chocolate)
- Skinny chocolate chunk cookies
