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Foods That Help Reduce Swollen Hands or Feet

By [Your Name], [Date]

Waking up with swollen hands or feet can be frustrating — and even painful. Whether it’s due to hot weather, long periods of standing, hormonal changes, or an underlying health issue like poor circulation or inflammation, swelling (also known as edema) is a common problem.

While lifestyle habits and medical care are key in managing chronic swelling, your diet plays a powerful role in reducing fluid retention and inflammation.

Here’s a list of foods that help reduce swollen hands and feet, plus tips on what to avoid to keep swelling under control.

🥦 1. Cucumber

Cucumbers are high in water and natural diuretics, meaning they help flush excess fluid from the body. They’re also rich in antioxidants that support your lymphatic system.

Try this: Add cucumber slices to water or enjoy them raw as a snack.

🍍 2. Pineapple

Pineapple contains bromelain, an enzyme known for its anti-inflammatory properties. It can help reduce swelling, especially after injury or surgery.

Tip: Fresh pineapple is best — canned versions may be high in sugar or sodium.

🫐 3. Berries (Blueberries, Strawberries, Raspberries)

Berries are loaded with antioxidants and vitamin C, which help reduce inflammation and improve blood vessel health — both crucial for managing swelling.

Bonus: They’re also low in sodium and calories, making them a smart snack.

🍉 4. Watermelon

This summertime favorite is 92% water and naturally flushes sodium from the body. It’s also rich in potassium, which balances fluids and helps reduce water retention.

Great for: Hot weather swelling or dehydration-related puffiness.

🥬 5. Leafy Greens (Spinach, Kale, Swiss Chard)

Leafy greens are packed with magnesium and potassium, two minerals that help regulate fluid balance and prevent bloating or swelling.

Add to: Smoothies, salads, or steamed veggie sides.

🥑 6. Avocados

Avocados are rich in potassium and healthy fats, which help reduce inflammation and support heart and kidney function — both of which impact swelling.

Note: Avocados are calorie-dense, so enjoy in moderation.

🧄 7. Garlic

Garlic is a powerful anti-inflammatory and can improve circulation — both important for reducing swelling in the extremities.

Use it: Fresh, roasted, or added to salad dressings and sauces.

🐟 8. Fatty Fish (Salmon, Mackerel, Sardines)

Fatty fish are rich in omega-3 fatty acids, which help reduce chronic inflammation that can cause swelling, especially in people with arthritis or autoimmune conditions.

Aim for: 2 servings per week for maximum benefit.

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