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February 2025
Eating to Help Reduce Inflammation
Inflammation tends to be associated with swelling, redness and even pain. It is the body's response to promote healing from an injury or infection. This type of inflammation is acute and is usually of short duration, whereas chronic inflammation may not be so obvious. It can be measured with a blood test of C-reactive protein (CRP), a marker of inflammation in the body. Studies show a link between this type of inflammation and health, including heart disease and diabetes, and that food can play a role in reducing chronic inflammation.
Maximize Foods that Fight Inflammation
Although a variety of anti-inflammatory diets have been promoted, researchers are still studying what foods may affect inflammation. While there is no single diet or food that can relieve inflammation completely, some foods may reduce it. These foods are also part of a healthy eating style and are key to healthy aging.
- Omega-3 Fats are converted into substances that may decrease inflammation. Foods rich in omega-3s include salmon, sardines, halibut, herring, mackerel and flax seed meal.
- Antioxidant-Rich foods quiet the immune system, reducing inflammation. Colorful fruits & vegetables, onions, garlic and olive oil are excellent sources of antioxidants.
- Healthy Carbs are rich in fiber and minimally processed. Fiber may lower CRP. Vegetables, legumes, fresh whole fruit and whole grains are healthy carbs.
- Probiotics may reduce inflammation in the gut. Foods rich in probiotics are yogurt, kefir, acidophilus milk, sauerkraut and kimchi.
- Herbs & Spices are rich in antioxidants. Enhance the flavors in foods with rosemary, thyme, turmeric, cinnamon, nutmeg or black pepper.
- Low Vitamin D levels are associated with inflammation. There are a few good sources, including salmon, tuna, sardines and D-fortified products. Get your D-level checked and ask your physician if you need to supplement.
Minimize Foods that Fuel Inflammation
- Highly Processed & Fast Foods - including packaged foods that have a lot of ingredients. Check food labels for ingredients and nutrition facts, especially saturated & trans fats and added sugar.
- Sugar & Refined Grains - desserts, sweetened beverages, and white bread.
- Partially Hydrogenated & Trans Fats - often found in snack foods.
- High Fat Foods– including fried foods, donuts, chips and French fries.
Putting it on your Plate
To reduce inflammation, build meals and snacks around fish, vegetables, fresh fruit, low fat dairy and whole grains.
- Eat a variety of seafood at least twice a week.
- Make half of your plate vegetables.
- Add colorful vegetables to salads, and top with olive oil.
- Consider adding low sodium beans or lentils to soups & salads.
- Try quinoa or millet as a side component.
- Have plain Greek yogurt with fresh berries for a snack or dessert.
- Use herbs & spices instead of salt to add flavor to meals.
- Top oatmeal with cinnamon.
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