15 Anti-Inflammatory Lunch Recipes for the DASH Diet (2024)

FAQs

Is the DASH diet good for anti-inflammatory? ›

Generally it emphasizes eating a wide variety of fruits and vegetables, unsaturated fats, minimally refined whole grains, tea, coffee, herbs, spices, and oily fish. The Mediterranean diet and DASH diet are popular dietary plans that already showcase many anti-inflammatory foods.

Foods that can be inflammatory: Highly processed foods, like corn chips, fried foods and too much red meat, sugar, wheat, rye and barley in people with gluten allergies of celiac disease.

Our pick for the best lunch for high blood pressure is a Vegan Superfood Grain Bowl. This grain bowl is made with a base of fiber-rich quinoa, which is topped with baby kale, beets, avocado, edamame, sunflower seeds and a simple dressing made from hummus and lemon juice.

In terms of well-known diets, the Mediterranean diet may be the most beneficial in helping people get inflammation under control. It emphasizes omega-3s, vitamin C, polyphenols, fiber-rich foods and other known inflammation fighters.

1. Added Sugars. Americans' consumption of excess added sugars is considered a major contributor to inflammation, which in turn increases one's potential for chronic diseases like obesity, diabetes and heart disease.

The top fruits for lowering blood pressure include bananas, apples, pears, apricots, grapes, raisins, kiwis, mangoes, watermelon, pomegranate, plums, prunes, avocado, cantaloupe, honeydew melon, tomatoes, citrus fruit, berries, and more.

She shares, "A combination of banana, peanut butter and whole-grain toast is a great snack because it provides protein, fiber-rich carbs and healthy fats, which helps keep your blood sugars stable, gives you energy and keeps you full."

That is, if a patient has high-normal or elevated serum potassium and phosphorus values, the DASH eating pattern should not be initiated. These patients should be advised to follow a low potassium or low phosphorus diet, and the DASH eating pattern would negate those recommendations.

What reduces inflammation the fastest? Taking OTC NSAIDs such as ibuprofen (Advil) or naproxen (Aleve) may help relieve inflammation. You may also find relief through cold or heat therapy, gentle stretching and exercise, and rest. How long it takes to relieve inflammation can also depend its cause.

In contrast, dietary patterns that are mostly plant-based such as Mediterranean or DASH diets have been shown to contain anti-inflammatory and antioxidant components (73, 74) that could impose protective effects against autoimmunity (75).