By Terry Cobb-CPT, CES

According to the statistics from the World Health Organization, about 12.9 million people worldwide died from some form of cardiovascular disease in 2004. And each year, the World Cancer Research Fund estimated that some eight million people died from cancer. Heart disease and cancer, the deadly manifestation of chronic inflammation, are expected to remain as the leading causes of death in developed countries for many years to come.

Studies do indicate that both the risk of heart disease and cancer are modifiable by our lifestyle choices which include the food we choose to eat each day. With every bite that we take, we’re either balancing the pro- and anti-inflammatory compounds in the body, or tipping the scale to one end.

Here are the top foods found to increase inflammation in the body and possibly cause inflammatory diseases:

Pro-Inflammatory Agent:

1.  Sugars

Inflammation-dousing Substitute: Opt for natural sweeteners like stevia, honey, or blackstrap molasses to flavor your beverages and foods modestly. Natural sugars found in fresh or dried fruits and fruit preserves with no added sugar are also great choices.

2.  Common Vegetable Cooking Oils

Inflammation-dousing Substitute: Replace your omega-6-saturated cooking oils with macadamia oil, extra virgin olive oil, or other edible oils with a saner omega-6 to omega-3 fatty acids ratio.

3.  Dairy Products

Inflammation-dousing Substitute:  Kefir and unsweetened yogurt are acceptable in moderation for those who are not allergic to milk. They are easier on the stomach as the lactose and proteins in the milk have been broken down by beneficial bacteria and/or yeasts.

4.  Feedlot Raised Meat

Inflammation-dousing Substitute: Organic, free-range animals that fed on their natural diet like grasses instead of grains and hormones contain more omega-3 fats

5.  Red Meat & Processed Meat

Inflammation-dousing Substitute: You don’t need to avoid red meat totally, though the same thing can’t be said for processed meat. No amount of processed meat is safe. Replace the bulk of your red meat with organic vegetables, poultry and fish, and relegate red meat to a weekly treat.

6.  Alcohol

Inflammation-dousing Substitute: A refreshing and thirst-quenching glass of pure, filtered water or Jasmine Green tea.

7.  Refined Grains

Inflammation-dousing Substitute: Go for minimally processed grains if you are not gluten intolerant or allergic to grains.

8.  Artificial Food Additives

Inflammation-dousing Substitute: Besides limiting the consumption of processed foods, use anti-inflammatory herbs, spices or natural sweeteners to add flavor to your dishes instead of relying on food additives.

Other non-inflammatory foods:

Seeds & Nuts:

Focus on Chia Seeds, Walnuts, Ground Flaxseeds

The ones listed above are especially high in essential omega-3 fatty acids, which lower inflammation throughout the body.  This is especially good for people with arthritis and other inflammatory diseases.

No better time than the New Year, to resolve to make healthier food choices!  You don’t have to do it overnight.  But begin with a few small changes and over time, add a few more.  Remember small changes over a long period of time equal success! Bon appétit!

Read more: http://theconsciouslife.com/top-10-inflammatory-foods-to-avoid.htmtries for many years to come.