Try to eat healthy, fiber-rich foods and lean proteins. Foods that are high in dietary soluble fiber can help to dissolve uric acid crystals. The fiber helps to absorb the crystals, removing them from your joints and helping to eliminate them from your kidneys. You should also avoid saturated fats, like cheese, butter and margarine. Reduce your sugar intake, including high-fructose corn syrup and soft drinks, all of which can promote gout attacks. Instead try to include:  Oats Spinach Broccoli Raspberries Whole-wheat items Brown rice Black beans Cherries (Cherries can reduce gout attacks. One study showed that eating 10 cherries a day protected people from gout flare ups.) Low-fat or non-fat dairy Naturally occurring substances in food called purines are converted to uric acid by your body. Studies have shown that eating foods high in purines could lead to a gout attack within a few days of eating the foods. Avoid high-purine foods including:  Meats: red meat and organ meats (liver, kidney and sweetbreads) Seafood: tuna, lobster, shrimp, mussels, anchovies, herring, sardines, scallops, trout, haddock, mackerel Drinking six to eight 8-ounce glasses of water a day has been shown to decrease gout attacks. Liquids generally count toward water recommendations, but it's best to stick to water. You should also minimize or cut out drinking alcohol since it can metabolize and increase uric acid levels. If you do want to drink something other than water, look for drinks that aren't high in sugar, high-fructose corn syrup, or caffeinated. Sugar can increase your risk of gout and caffeine can be dehydrating. You can still drink coffee in moderation (two to three cups a day). Some studies show that coffee may reduce the levels of uric acid in your blood, although the studies do not show a decrease in gout attacks. Some studies show that vitamin C may reduce the levels of uric acid in your blood, although the studies do not show a decrease in gout attacks. It's suggested that vitamin C can help your kidneys excrete uric acid. Consider taking a 500 mg daily supplement after consulting your doctor. If you'd rather increase your vitamin C through your diet, try eating:  Fruits: cantaloupe, citrus, kiwi fruit, mango, papaya, pineapple, strawberries, raspberries, blueberries, cranberries, watermelon Vegetables: broccoli, brussels sprouts, cauliflower, green and red peppers, spinach, cabbage, turnip greens, sweet potatoes, potatoes, tomatoes, winter squash Cereals fortified with vitamin C Try to exercise for at least 30 minutes a day. One study showed that exercising 150 minutes a week reduces uric acid levels. It can also reduce your risk of cardiovascular disease and help you lose weight. Weight loss has been linked to lower blood uric acid levels. Even lower physical activity has been linked to some reduction in uric acid levels. For example, if you can't jog for 30 minutes, try briskly walking for at least 15.
تبنَ نظامًا غذائيًا متزنًا وصحيًا. تجنب الأطعمة التي تزيد من مستوى حمض اليوريك في الجسم. راقب ما تشربه واحفظ نفسك من الجفاف. احصل على كميات أكبر من فيتامين ج. مارس الرياضة باستمرار.