Allergy Relief through Food: Inflammation-Fighting Foods and Allergies

Omega-6 Fats. Omega-6 fats help your body produce anti-inflammatory hormones with the side benefit of lowering bad cholesterol levels.

Eat 1 serving of healthy omega-6 fat a day: 1 tablespoon of walnuts, almonds, wheat germ, pumpkin seeds, all-natural peanut butter or nut butter (make sure nuts or nut butters are all-natural and don't contain hydrogenated oils); or one 4-ounce serving of tofu; or ½ cup edamame beans.

Monounsaturated Fats. These healthy fats boost your body's ability to metabolize omega-3 fats, with the side benefit of tasting good.

Choose 1 serving a day from one of the following sources: 1 tablespoon of extra-virgin olive oil, 15 small olives, 1 tablespoon of expeller-pressed canola oil, 2 tablespoons of nuts, or ¼ of an avocado.

Good-Bye, Inflammation Nation: What to Eliminate from Your Diet

• Say "no" to trans fats. Trans fats block healthy fats from converting to inflammation fighters and they have been implicated as a cause of heart disease.
• Say "no" to over-processed vegetable oils. While unadulterated omega-6 fat is healthy, most people eat too much of the unhealthy kind of omega-6 fat in the form of vegetable oils. Omega-6 fat that has been damaged by heat is not healthy, so avoid all vegetable oils, including corn oil, cottonseed oil, "pure" vegetable oil, safflower oil, sesame seed oil, soybean oil, and sunflower oil. (Use the healthy oils listed above instead).
• Say "no" to processed white-flour carbohydrates. These foods are nutrient-poor and worsen inflammation. Examples include bagels, baked goods, cookies, and crackers. Fortunately, there are many healthy substitutes. Look for "whole grain products" with more than 3 grams of fiber per 25 grams of carbohydrate. For example, replace white pasta with high-fiber whole-grain pasta and white bread with whole-grain bread like Alvarado Street Bakery Bread. Some gluten-free replacements include barley, buckwheat, and quinoa.

If you're confused, here's what a typical day would look like:

Breakfast: ½ cup old-fashioned oatmeal made with 3 tablespoons ground flaxseeds, ¾ cup low-fat milk or soy milk; sweeten with Splenda or stevia, to taste; top with blueberries or banana slices.

Lunch: Chicken, feta cheese, and roasted pepper wrap (Use a sprouted, whole-grain tortilla; reduced fat feta; pre-cooked deli chicken and canned red peppers). Add a side salad with dressing made of balsamic vinaigrette, olive oil, and spices and herbs.

Snack: 1 cup low-fat, no-sugar yogurt with 2 tablespoons chopped walnuts or flaxseeds, and chopped fruit of choice (peaches, strawberries, etc.)

Dinner: Baked salmon with favorite fish rub (Emeril's Fish Rub), ¾ cup whole-wheat couscous or brown rice with side salad made with flax oil dressing, optional glass of wine.