Oral health is necessary in order to live a longer and healthier life. Keeping a healthy mouth is an important part of an anti-inflammatory lifestyle. Learn how to improve your overall health by an anti-inflammatory diet.

1. Anti-Inflammatory Diet

2. General
Information
• For snacks, aim for fruit,
and vegetables.
• Aim for four servings of
alliums (garlic, scallions,
onions, leek) and crucifers
(broccoli, cabbage,
cauliflower, mustard
greens, and Brussel
sprouts) a week.
Fresh is best. Make sure your
diet contains fruits and
vegetables from all parts of the
color spectrum.

3. Tea (white, green, or oolong)
• High amounts catechin
polyphenols make teas like
green tea strong antioxidants.
Red wine
• Contains antioxidants and
resveratrol, which stops the
production of inflammatory
factors.
• Important to only have in
moderation. Excessive
amounts can lead to
formation of pro-inflammatory
cytokines.

4. Avoid processed foods
• Foods containing high-
fructose corn syrup.
• Foods high in sodium.
Avoid refined sugars
• Avoid artificial
sweeteners.
• Excess fructose can lead
to increased insulin
resistance, uric acid
levels, and blood
pressure.

5. Ginger and turmeric for anti-
inflammatory effects
• Ginger has dozens of the
most effective natural anti-
inflammatory substances.
• Turmeric has been
traditionally used in India to
assist in the treatment of
ulcers and reducing
inflammation in individuals
with colitis and arthritis.

6. Minimize saturated and trans fats
• Keep saturated fat levels
below 20g for a 2,000-
calorie diet, or 10%
of whatever your caloric
intake may be, to reduce
the risk of heart disease,
• Consuming foods high in
trans fats increases C-
reactive protein levels
in the body, which are
biomarkers for
inflammation.

7. Fats
Good: Polyunsaturated Fatty Acids
• Omega-3 & Omega-6 fatty
acids.
• Lowers LDL (low density
lipoproteins) & HDL (high
density lipoproteins) levels.
• LDL takes cholesterol
from the liver to
wherever it is needed in
the body. If there is too
much circulating LDL,
the excess cholesterol
will build up in the
artery walls.

8. • HDL takes excess
cholesterol back to the
liver, preventing the
cholesterol from
causing excess harm.
• Sources: most vegetable
oils, corn oil, soybean oil,
safflower oil.

9. Omega-3:
anti-inflammatory effects
• Oily fish (salmon, sardines,
herring, and black cod).
• Walnuts.
• Flaxseeds.
• Hemp seeds.
• Kidney beans.
Omega-6
• Some are pro-inflammatory
(via cytokine production).
• Oil-rich seeds.
• Oil extracted from seeds used
in snack & fast foods.

10. Best: Monounsaturated Fatty Acids
• Lowers LDL levels.
• Raises HDL levels.
• Sources: olives, olive oil,
avocados, peanuts,
peanut oil, canola oil.

11. Saturated fats
• Raises LDLs & HDLs.
• Solid at room
temperature.
• Sources: butter,
shortening, dairy
products, whole milk,
poultry skin and fatty
meat, tropical oils
(coconut oil, palm oil,
palm kernel oil).

12. Bad Fats
Trans fats
• Formed from the
hydrogenation
(addition of hydrogen
atoms to firm texture) of
unsaturated fat.
• “man-made” fat.
• Many of the same
properties as saturated
fat.
• margarine, vegetable
shortening, partially
hydrogenated oils.

13. Good Carbohydrates
• Digested slowly in the
body. Slow digestion
reduces inflammation by
preventing blood sugar
spikes.
• Contain phytochemicals
and antioxidants.
• Whole grains (brown rice,
bulgur wheat, whole wheat
bread), beans, sweet
potatoes, winter squashes,
berries, cherries, apples,
and pears.

14. Bad Carbohydrates
• Refined and processed
(white grain).
• Low in fiber.
• High-fructose corn syrup,
white grains, white
potatoes, sugars, ”added”
sugars, refined “white”
grains, crackers, chips,
pastries, sweetened drinks,
refined/processed/fast
foods.

15. AGEs
Advanced glycation end products
(AGEs)
• sugar + free amino acids in
protein, lipids, or nucleic acids
= pro-inflammatory chemical.
• Formation is normal part of
metabolism, but excess
amounts can promote
inflammation and oxidative
stress.
• Also formed through browning
or Maillard reaction.
• barbecuing, frying,
roasting, broiling.

16. AGEs
• Makes cells stiffer, less flexible
and more prone to damage
and premature aging.
• Smoking increases AGEs.
• Formed during drying of
tobacco leaves.
• fructose and galactose can
increase glycation.

17. Protein
Increase
• Eat more vegetable protein
(soy foods, beans, lentils and
other legumes), whole grains,
seeds, and nuts.
Limit
• Consumption of red meat
because it is high in saturated
fat and poultry.
• Replace with lean meats
like skinless chicken or
turkey or oily fish.

18. It is recommended to receive at
least 25 grams of fiber every day.
• Soluble vs. insoluble
• Soluble turns to gel and
reduces cholesterol.
• Oat bran, barley, nuts,
seeds, beans, lentils,
peas, some fruits, and
vegetables.

19. • Insoluble fiber adds bulk to
the stool.
• fruit (especially berries),
vegetables (especially
beans), wheat bran,
and whole grains.
• Soluble: Fiber cereals are the
best single source of fiber per
serving.

20. Whole grains are foods containing
all essential parts (the bran,
endosperm, and germ) and
nutrients of the entire grain seed
that occur naturally.
• Bran: the outer shell which
protects the seed. It
contains fiber, B vitamins,
and trace minerals, or non-
macro minerals, such as
iron, manganese, copper,
and zinc.

21. • Endosperm: provides
energy and contains
carbohydrates and protein.
• Germ: nourishment for the
seed. It contains
antioxidants, vitamin E, and
B vitamins.

22. Whole grain products: products
made from oats or brown rice
don’t need to list ”whole” in the
ingredients.
• Common whole grain
products include rolled
oats, steel cut oats, hulled
barley, popcorn, brown
rice, whole-wheat flour,
and whole-wheat bread.

23. Supplements
Taking a daily multi vitamin or
mineral supplement can help in
the defense against inflammation.
• Co-enzyme Q10 - 60 to 100
mg/d with largest meal.
• Vitamins B6, B9 (folate),
B12, C, E, and D.
• Selenium.
It is important to keep in mind that
too much of certain vitamins and
minerals can cause adverse
effects. Implementing a well
balanced diet is the best way to
obtain vitamins and minerals.

24. Anti-Inflammatory
Food Pyramid

25. Sources
• https://www.mindbodygreen.com/0-22607/11-food-rules-for-the-ultimate-anti-inflammatory-
diet.html
• https://www.mindbodygreen.com/0-21232/10-foods-with-serious-fiber.html
• https://www.mindbodygreen.com/0-22106/why-you-should-have-ginger-every-day.html
• https://www.mindbodygreen.com/0-22248/why-you-should-have-turmeric-every-day.html
• http://www.umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
• http://www.epyk.com/459/top-7-anti-inflammatory-foods/
• http://www.arthritis.org/living-with-arthritis/arthritis-diet/anti-inflammatory/food-myths-arthritis.php
• http://www.webmd.com/food-recipes/features/carbohydrates#4
• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3704564/
• http://www.livestrong.com/article/540612-good-vs-bad-protein/
• http://www.webmd.com/vitamins-and-supplements/inflammation-fighting-vitamins#3