Hey guys! All good? Let's talk more today about how to deflate your body.

Inflammation is our body's natural response to injury, infection, stress. When inflammation is chronic it can lead to serious illnesses like diabetes, heart disease, obesity, even cancer. The good news is that good, healthy eating can help reduce inflammation in the body.

A healthy and balanced diet should be rich in nutrients, vitamins, minerals, antioxidants, which will help fight inflammation and prevent chronic diseases. Processed foods high in sugar, saturated fats and chemical additives can increase inflammation in the body. Anti-inflammatory foods are those rich in logically anti-inflammatory compounds, such as antioxidants, vitamins, minerals, fatty acids, such as omega 3.

They help reduce inflammation and prevent chronic diseases. So let's talk about five foods that it is essential that you include in your diet so that your body is less inflamed, you feel less pain and you have less chronic diseases such as high blood pressure, diabetes, heart attack and stroke. So stay with me until the end of the video, this content is awesome!

Without further ado, rotate the vignette! Doctor Roberto Yano, Cardiologist. Hello heart friends!

All good? I am Doctor Roberto Yano, Cardiologist, Pacemaker Specialist. You know that I really like this topic, talking about anti-inflammatory foods!

After all, what we eat reflects what we are! If we eat badly, we have bad health! We feel more pain in the body, we are sadder, our body is weaker.

A healthy diet is essential for good health. Today we are going to talk about five foods that are anti-inflammatory and that you need to consume in your daily life in order to live longer and with better quality of life. And, stay until the end because the last food is the one that will impress you the most!

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But let's go! Consuming anti-inflammatory foods is important for our health in many ways, as chronic inflammation is a risk factor for many chronic diseases. First, anti-inflammatory foods will help reduce inflammation in the body, prevent chronic diseases like diabetes, heart disease, obesity, and like I said, even cancer!

When the body undergoes acute inflammation, this is a normal, healthy immune system response to protect the body from infections, for example. However, when inflammation becomes chronic, it can start to damage tissues and organs leading to serious health problems. So, anti-inflammatory foods contain bioactive compounds such as antioxidants, vitamins, minerals that help reduce inflammation in the body.

Antioxidants act by combating oxidative stress. This oxidative stress is what leads to chronic inflammation. Another important reason to consume anti-inflammatory foods is that they help keep your immune system healthy.

When the body is inflamed, the immune system is activated, which can put additional stress on our bodies. Foods rich in nutrients, vitamins, minerals such as fruits and vegetables help support the immune system and help prevent infections. Also, consuming anti-inflammatory foods can help keep your heart health up to date!

Chronic inflammation is directly linked to heart disease and anti-inflammatory foods will keep your heart healthy! After knowing all this, let's go to the five foods that you need to consume to be without inflammation. Number 1 food: fish such as salmon, tuna and sardines.

Fish are considered anti-inflammatory foods because they are rich in omega-3 fatty acids, which have anti-inflammatory properties. Omega 3s, when consumed in adequate amounts, can help reduce the production of pro-inflammatory cytokines, which are molecules that play a key role in chronic inflammation. So, fatty acids, omega 3, also help reduce the production of prostaglandins, pro-inflammatory substances and thromboxanes, compounds that play an important role in pain and inflammation.

Plus, omega 3s have antioxidant properties that help fight oxidative stress in the body, which leads to chronic inflammation! For all these reasons, fish is considered an anti-inflammatory food and can help reduce chronic inflammation in the body. It is recommended that you consume fish rich in omega 3 at least twice a week to get the anti-inflammatory benefits of these fatty acids.

Let's go! food number 2: citrus fruits such as pineapple, lemon, orange. Citrus fruits are also known for their anti-inflammatory properties because they are high in vitamin C.

Vitamin C is an antioxidant that helps protect the body from damage caused by free radicals, which can also lead to chronic inflammation. In addition, citrus fruits also contain flavonoids, which are plant compounds that have antioxidant and anti-inflammatory properties. A flavonoid found in abundance in citrus fruits is hesperidin, which has been studied for its anti-inflammatory effects in preventing inflammatory diseases.

Studies have shown that a diet rich in vitamin C and other nutrients found in citrus fruits can help reduce inflammation in people with chronic illnesses such as arthritis, heart disease, diabetes. Additionally, the high fiber content found in many of these fruits, such as oranges and grapefruit, can help regulate blood sugar and reduce inflammation associated with metabolic diseases such as diabetes and obesity. So always consume citrus fruits, folks!

Let's go! Anti-inflammatory food number 3: these are walnuts and chestnuts. Nuts and chestnuts also contain a variety of bioactive compounds, fatty acids, omega 3, polyphenols, flavonoids, which act as natural anti-inflammatories in our body.

Omega 3, as I said before, has anti-inflammatory effects. Polyphenols, found in walnuts and chestnuts, have also been linked to anti-inflammatory effects. These compounds can help reduce the production of inflammatory molecules in the body, such as tumor necrosis factor, which plays an important role in chronic inflammation.

So, nuts and chestnuts are also rich in antioxidants that help protect the body's cells from damage caused by free radicals while also reducing inflammation. In addition, walnuts and chestnuts are also rich in fibers that help keep our intestine healthy at all times. So nuts and chestnuts should be part of your routine, they should be part of your diet.

Did you know that Clínica Yano is now here in Indaiatuba, guys? So, you from Indaiatuba, Campinas, São Paulo, this whole region can consult with us in person, here in Indaiatuba. But let's go!

Anti-inflammatory food number 4: it's vegetables. Vegetables are excellent natural anti-inflammatories for several reasons. They are rich in essential nutrients like vitamins, minerals, antioxidants that reduce inflammation in the body.

In addition, vegetables are rich in fiber, which helps to reduce inflammation in the gut and improve the overall health of the digestive system. We know that a high-fiber diet can reduce chronic inflammation not only in the gut, but in our bodies as a whole! So, consume vegetables at will!

I particularly love any vegetable, lettuce, arugula, watercress, spinach, cabbage, chard, broccoli, cauliflower. I particularly like everything! How about you?

Do you like vegetables? Do you like vegetables? Then leave it in the comments, and I want to know!

But let's go! Fifth and final food: it's turmeric, folks! This one I talk about in every video!

This is also an excellent natural anti-inflammatory, one of the best for sure! Turmeric contains a compound called curcumin. Curcumin has anti-inflammatory properties.

Curcumin also acts as an antioxidant protecting our body's cells against free radicals. Curcumin is able to neutralize these free radicals, protecting the body's cells and reducing inflammation. Studies even show that curcumin can be as effective as some anti-inflammatory drugs, without the side effects of the medications.

So, be sure to have turmeric as one of your everyday seasonings. I, for example, use turmeric in almost every food I make! Soup, rice, salad, to season chicken fillet, go creative!

But, look, how many good and healthy food options, folks! Consuming these anti-inflammatory foods will prevent a number of chronic diseases such as heart disease, diabetes, obesity, cancer, arthritis, autoimmune diseases. In addition, anti-inflammatory foods will keep your immune system balanced, thus reducing the risk of infections.

It will also help reduce chronic pain, improve brain function and prevent premature aging. Top, huh, guys! So, if you liked the video, be sure to share, guys!

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Today's message is this! A big hug and until next time!