From colorful produce to fatty fish and olive oil, these everyday choices make a meaningful difference. Chronic inflammation is like a silent narrator of long-term health challenges. It doesn’t scream, but it gradually influences heart disease risk, type 2 diabetes, and other chronic conditions. One of the most powerful ways to support your body quietly is through your diet—specifically, an anti-inflammatory approach. It’s a smart idea to prioritize eating foods high in omega-3 fatty acids. Found in fatty fish like salmon, as well as in flaxseeds and walnuts, this type of unsaturated fat has a brain-protecting anti-inflammatory effect.

If you’re wondering how that can be, it can be helpful to know that these terms healthstartsinthekitchen were designed to classify foods by the types of ingredients they contain, not as a reflection of their nutritional value. We don’t have to tell you that soda is filled with added sugar. Considering the Dietary Guidelines for Americans recommends limiting added sugars to no more than 10% of calories, a single can of soda delivers roughly three-quarters of many people’s daily quota. If you’re a fan of sweet drinks, try swapping soda for sparkling water with a hint of fresh fruit, or for 100% fruit juice, to satisfy your taste buds. Of course, soda isn’t the only drink that contains added sugars.

Easy Anti-Inflammatory Recipes You’ll Want to Make For Dinner Tonight

• These are the same types of foods that have contributed to modern health problems like obesity, heart disease, and high blood pressure, all of which are linked to higher levels of inflammation.
• The DASH diet allows poultry (chicken and turkey) because eating moderate amounts of lean meat is less likely to boost inflammation in the body compared to high-fat red and processed meats.
• You can’t spot-reduce fat on your body but you can adopt lifestyle changes that promote loss of abdominal (a.k.a., visceral) fat.
• Juicy tomatoes (and a ton of garlic!) create a built-in sauce for chicken as everything roasts together on a single sheet pan.
• Just avoid eating them raw, as cooking helps release their nutrients.
• They’re rich in betalains, pigments that have potent anti-inflammatory properties.

An anti-inflammatory approach is one that focuses on consuming minimally processed foods and meals that have a balance of protein, carbs, fiber, and fat. It also reduces consumption of ultra-processed foods, added sugars, and heavily fried or highly refined foods. It’s best to create an anti-inflammatory diet that’s rich in a variety of these foods. This helps you get plenty of protective compounds and nutrients like protein, fiber, vitamins, and minerals. In general, anti-inflammatory foods are rich in substances called antioxidants that fight chemicals (free radicals) that cause long-term damage to cells and can increase inflammation in the body.

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Strawberries, blueberries, raspberries, and blackberries are tiny but mighty, loaded with antioxidants called anthocyanins. These compounds have been shown to reduce inflammation, protect against heart disease, and even improve brain function. Yogurt is more than breakfast or a snack; it’s a probiotic powerhouse.

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Garlic doesn’t just keep vampires away—it also scares off inflammation. This pungent bulb contains sulfur compounds that activate your immune response and help lower inflammatory markers in the body. Johns Hopkins notes that garlic has been used medicinally for centuries for good reason—it’s food and pharmacy all in one. An anti-inflammatory diet focuses on an overall healthy, balanced diet, prioritizing whole, plant-based foods.

“However, curcumin has poor availability, meaning it’s poorly absorbed and quickly metabolized and excreted from the body,” says Moyer. “Fortunately, combining curcumin with black pepper resolves the problem, [as it significantly increases] the bioavailability of curcumin in the body.” Focusing on healthy eating, regular exercise, and getting enough sleep can help you with your weight loss goals. Fat — or adipose tissue — releases pro-inflammatory cytokines, which are communication signals in the body that trigger inflammation. Cytokines can worsen psoriasis and even block medications that treat psoriasis, Daveluy says.

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Eating more antioxidant-rich plant foods and omega-3 fatty acids may lower your inflammation and risk of chronic diseases. Inflammation becomes harmful when it is prolonged and begins to damage healthy cells, creating a pro-inflammatory state. Another problem is due to genetic deviants causing the body’s immune system to constantly attack cells.

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Green tea is proof that not all “health drinks” taste like regret. Packed with polyphenols and catechins, it helps reduce inflammation, protect cells, and may even lower the risk of heart disease. The star ingredient, EGCG (epigallocatechin gallate), is an antioxidant powerhouse that soothes your body from the inside out. The more color and variety you add to a meal, the more natural inflammation-fighting compounds you’ll consume. Other studies have linked ultra-processed foods to shorter life spans, cancer, heart disease, heart attacks, strokes, and diabetes. Research shows that eating dark chocolate or cocoa regularly can lower blood pressure, improve cholesterol, and reduce the risk of diabetes and heart disease.

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Therefore, the combination of carrying extra body fat (obesity) and eating a diet high in saturated fat and refined sugars increases the risk of cell damage because of increased immune cell activity. The Mediterranean diet prioritizes plant foods and healthy fats. It has been shown to decrease inflammation and support heart health. In one study, following an anti-inflammatory diet for one year led to a 37% decrease in inflammatory substances in the blood (such as C-reactive protein) in people with type 2 diabetes. Other studies looking at different variations of the anti-inflammatory diet, such as vegetable-rich diets or seafood-rich diets, have shown similar benefits, especially in people with heart disease. Berries, fatty fish, nuts, leafy greens, oatmeal, and olive oil can all be part of an anti-inflammatory diet.

Foods to eat and avoid

Learn how to cook tender and flaky Air Fryer Mahi Mahi Fillets for a perfect easy weeknight dish. This white fish is served with a fresh mango salsa for the perfect healthy and satisfying meal. You should aim to choose anti-inflammatory foods for optimal health and well-being, lowering your risk of disease, and improving your quality of life.

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Plus, beets naturally improve blood flow, which might explain why athletes love beet juice before competitions. Omega-3 fatty acids from fatty fish, like salmon and mackerel, and walnuts, chia seeds and flaxseeds, are also a great addition to an anti-inflammatory eating plan. What that means is that when a considerable amount of visceral fat is present, the body releases inflammatory cytokines and other pro-inflammatory chemicals in greater amounts.

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But it’s best to include a variety of fruits, vegetables, and whole grains. Soy-based products are high in polyunsaturated fat, fiber, calcium, and vitamins but low in saturated fat. Studies suggest people who eat soy-based foods have lower odds of inflammation-related diseases like heart disease, diabetes, and some cancers. In case you need another reason to drizzle olive oil on your next salad or sandwich, the ingredient is particularly helpful in quelling inflammation. Like dark chocolate, olive oil also contains polyphenols, plant compounds with anti-inflammatory properties.

For example, during my five days at SHA, I learned some ideas of anti-inflammatory dishes to start the day with. Here’s an excuse to pull out your juicer and hydrate in https://aanmc.org/naturopathic-medicine/holistic-nutrition-overview/ style. This refreshing juice is chock-full of green goodies like kale, celery, mint and apples. Cozy up with a bowl of feel-good comfort that’s chock-full of nutrient-rich vegetables and aromatics. Steven Rowe is a New York City–based writer and editor with over six years of experience writing about mental health, men’s health, parenting, and products.