I’m not trying to brag, but I am one of the healthiest people I know. At an age when most of my peers are complaining about daily new aches and pains, I’m in the best physical shape of my life. I keep up with people half my age at the gym, run 5Ks and salsa dance on the reg, and I didn’t even catch a sniffle last cold and flu season.
What’s my secret? Well, my diet is a big part of it. I have been writing about nutrition for more than two decades and know that the standard American diet significantly contributes to chronic cellular inflammation, a state that has been tied to the development and progression of chronic diseases, including heart disease, cancer and dementia.
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What Happens to Your Body When You Have Inflammation
1. Coffee
I start every day with espresso with a little milk, and while there is some debate over whethercoffee is anti-inflammatory, current evidence seems to point to the benefits of coffee in moderation. Coffee is actually one of the main sources of antioxidants in the diets of most Americans, and those healthy compounds fight free radicals, which contribute to cellular inflammation. Research has even found that frequent coffee drinkers have lower levels of inflammation and may live longer than those who drink less or no coffee.
What Happens to Your Body When You Drink Coffee Every Day
2. Garlic
I like to use a zester to grate garlic into everything from stir-fries tosalad dressingsfor flavor, but raw garlic is also my answer to a scratchy throat: I simply chop a few cloves, let them sit for 10 minutes, then add a pinch of salt and some extra-virgin olive oil and eat it on a cracker or piece of toast.
3. Extra-Virgin Olive Oil
4. Walnuts
Nuts are a great snack for so many reasons: They combine protein and fiber and healthy fats in one satisfying little package. I like walnuts because they’re reasonably priced, tasty and contain the most antioxidants of any nut, in particular alpha-linolenic acid (ALA), a fatty acid known to reduce inflammation and play a key role in warding off cardiovascular and neurocognitive diseases.In addition to enjoying them raw, I like chopping walnuts and adding them to oatmeal, yogurt, salads andbaked goods.
What Happens to Your Body When You Eat Walnuts Every Day
5. Plain Strained (Greek-Style) Yogurt
While a lot of dairy can be pro-inflammatory, fermented products like kefir and yogurt seem to be an exception. A large study found that yogurt fans have fewer biomarkers of chronic inflammation compared to people who don’t eat yogurt.Plus, yogurt’s probiotics contribute to a healthy gut, which is tied to overall immunity (around 80% of the body’s immune cells are found in the GI tract).I prefer strained (Greek-style) yogurt for its thicker, creamier consistency and extra protein and enjoy it with fruit, a shake of granola and a drizzle of honey or maple syrup. I also use the yogurt as amarinade, to make salad dressings creamy or as a substitute for sour cream or mayo in pretty much any recipe.
6. Salmon in a Can or Pouch
Like most Americans, it can be tough for me to get my quota of seafood, a top source of lean protein and anti-inflammatory healthy fats. Also, heart disease runs in my family, and one study found that women in my age range (35-70) who consumed 80 grams of salmon and other fatty fish daily for eight weeks had reduced markers of inflammation.
The 6 Best Canned Foods for Inflammation, According to Dietitians
7. Oats
Whole grains like oats contain phenolic compounds, which have anti-inflammatory effects. In fact, one study found that eating oats can lower systemic chronic inflammation in adults who are at risk for cardiovascular disease in as little as two weeks.Plus, oats are so versatile: In addition to oatmeal, I use them for homemade granola and add them to smoothies and baked goods for an extra boost of fiber.
The #1 Anti-Inflammatory Upgrade for Your Overnight Oats
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Schieber A, Mank V.Anti-Inflammatory Diets. In:StatPearls. StatPearls Publishing; 2024Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW.Ultra-processed food consumption among US adults from 2001 to 2018.Am J Clin Nutr. 2022; 15:211-221. doi:10.1093National Library of Medicine.Low-grade inflammation and ultra-processed foods consumption: a review.Stanford Medicine.Caffeine may counter age-related inflammation.Ansary J, Forbes-Hernández TY, Gil E, et al.Potential health benefit of garlic based on human intervention studies: a brief overview.Antioxidants2020 Jul; 9(7): 619. doi: 10.3390/antiox9070619Science Daily.Chopping and cooking affect garlic’s anti-cancer activity.Parkinson L, Russell K.Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease.Int J Mol Sci. 2014 Jul; 15(7): 12323–12334. doi: 10.3390/ijms150712323Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022 Oct; 14(20): 4360. doi: 10.3390/nu14204360Yuan M, Singer MR, and Moore LL.Yogurt consumption is associated with lower levels of chronic inflammation in the framingham offspring study.Nutrients. 2021 Feb; 13(2): 506. doi: 10.3390/nu13020506Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021 Mar; 13(3): 886. doi: 10.3390/nu13030886Costabile G, Della Pepa G, Vetrani C, et al.An oily fish diet improves subclinical inflammation in people at high cardiovascular risk: a randomized controlled study.Molecules. 2021 Jun; 26(11): 3369. doi: 10.3390/molecules26113369Dioum EHM, Schneider KL, Vigerust DJ, et al.Oats lower age-related systemic chronic inflammation (iAge) in adults at risk for cardiovascular disease.Nutrients. 2022 Nov; 14(21): 4471. doi: 10.3390/nu14214471
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Schieber A, Mank V.Anti-Inflammatory Diets. In:StatPearls. StatPearls Publishing; 2024Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW.Ultra-processed food consumption among US adults from 2001 to 2018.Am J Clin Nutr. 2022; 15:211-221. doi:10.1093National Library of Medicine.Low-grade inflammation and ultra-processed foods consumption: a review.Stanford Medicine.Caffeine may counter age-related inflammation.Ansary J, Forbes-Hernández TY, Gil E, et al.Potential health benefit of garlic based on human intervention studies: a brief overview.Antioxidants2020 Jul; 9(7): 619. doi: 10.3390/antiox9070619Science Daily.Chopping and cooking affect garlic’s anti-cancer activity.Parkinson L, Russell K.Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease.Int J Mol Sci. 2014 Jul; 15(7): 12323–12334. doi: 10.3390/ijms150712323Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022 Oct; 14(20): 4360. doi: 10.3390/nu14204360Yuan M, Singer MR, and Moore LL.Yogurt consumption is associated with lower levels of chronic inflammation in the framingham offspring study.Nutrients. 2021 Feb; 13(2): 506. doi: 10.3390/nu13020506Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021 Mar; 13(3): 886. doi: 10.3390/nu13030886Costabile G, Della Pepa G, Vetrani C, et al.An oily fish diet improves subclinical inflammation in people at high cardiovascular risk: a randomized controlled study.Molecules. 2021 Jun; 26(11): 3369. doi: 10.3390/molecules26113369Dioum EHM, Schneider KL, Vigerust DJ, et al.Oats lower age-related systemic chronic inflammation (iAge) in adults at risk for cardiovascular disease.Nutrients. 2022 Nov; 14(21): 4471. doi: 10.3390/nu14214471
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Schieber A, Mank V.Anti-Inflammatory Diets. In:StatPearls. StatPearls Publishing; 2024Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW.Ultra-processed food consumption among US adults from 2001 to 2018.Am J Clin Nutr. 2022; 15:211-221. doi:10.1093National Library of Medicine.Low-grade inflammation and ultra-processed foods consumption: a review.Stanford Medicine.Caffeine may counter age-related inflammation.Ansary J, Forbes-Hernández TY, Gil E, et al.Potential health benefit of garlic based on human intervention studies: a brief overview.Antioxidants2020 Jul; 9(7): 619. doi: 10.3390/antiox9070619Science Daily.Chopping and cooking affect garlic’s anti-cancer activity.Parkinson L, Russell K.Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease.Int J Mol Sci. 2014 Jul; 15(7): 12323–12334. doi: 10.3390/ijms150712323Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022 Oct; 14(20): 4360. doi: 10.3390/nu14204360Yuan M, Singer MR, and Moore LL.Yogurt consumption is associated with lower levels of chronic inflammation in the framingham offspring study.Nutrients. 2021 Feb; 13(2): 506. doi: 10.3390/nu13020506Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021 Mar; 13(3): 886. doi: 10.3390/nu13030886Costabile G, Della Pepa G, Vetrani C, et al.An oily fish diet improves subclinical inflammation in people at high cardiovascular risk: a randomized controlled study.Molecules. 2021 Jun; 26(11): 3369. doi: 10.3390/molecules26113369Dioum EHM, Schneider KL, Vigerust DJ, et al.Oats lower age-related systemic chronic inflammation (iAge) in adults at risk for cardiovascular disease.Nutrients. 2022 Nov; 14(21): 4471. doi: 10.3390/nu14214471
Schieber A, Mank V.Anti-Inflammatory Diets. In:StatPearls. StatPearls Publishing; 2024
Juul F, Parekh N, Martinez-Steele E, Monteiro CA, Chang VW.Ultra-processed food consumption among US adults from 2001 to 2018.Am J Clin Nutr. 2022; 15:211-221. doi:10.1093
National Library of Medicine.Low-grade inflammation and ultra-processed foods consumption: a review.
Stanford Medicine.Caffeine may counter age-related inflammation.
Ansary J, Forbes-Hernández TY, Gil E, et al.Potential health benefit of garlic based on human intervention studies: a brief overview.Antioxidants2020 Jul; 9(7): 619. doi: 10.3390/antiox9070619
Science Daily.Chopping and cooking affect garlic’s anti-cancer activity.
Parkinson L, Russell K.Oleocanthal, a phenolic derived from virgin olive oil: a review of the beneficial effects on inflammatory disease.Int J Mol Sci. 2014 Jul; 15(7): 12323–12334. doi: 10.3390/ijms150712323
Tan B, Wang Y, Zhang X, Sun X.Recent studies on protective effects of walnuts against neuroinflammation.Nutrients. 2022 Oct; 14(20): 4360. doi: 10.3390/nu14204360
Yuan M, Singer MR, and Moore LL.Yogurt consumption is associated with lower levels of chronic inflammation in the framingham offspring study.Nutrients. 2021 Feb; 13(2): 506. doi: 10.3390/nu13020506
Wiertsema SP, van Bergenhenegouwen J, Garssen J, Knippels LMJ.The interplay between the gut microbiome and the immune system in the context of infectious diseases throughout life and the role of nutrition in optimizing treatment strategies.Nutrients. 2021 Mar; 13(3): 886. doi: 10.3390/nu13030886
Costabile G, Della Pepa G, Vetrani C, et al.An oily fish diet improves subclinical inflammation in people at high cardiovascular risk: a randomized controlled study.Molecules. 2021 Jun; 26(11): 3369. doi: 10.3390/molecules26113369
Dioum EHM, Schneider KL, Vigerust DJ, et al.Oats lower age-related systemic chronic inflammation (iAge) in adults at risk for cardiovascular disease.Nutrients. 2022 Nov; 14(21): 4471. doi: 10.3390/nu14214471
