Research shows that berries contain antioxidants called anthocyanins, which may reduce inflammation. Hu recommends blueberries because they also contain potassium, Vitamin C, Vitamin K, and manganese. Snack on whole blueberries or throw some frozen ones into your morning smoothie.
Almonds and other tree nuts.
Some studies suggest that tree nuts a group that includes almonds, cashews, walnuts, pistachios, and Brazil nuts can fight inflammation. Plus, "research reveals that pecans may protect against inflammation in your arteries potentially due to potent antioxidants known as polyphenols, Ansel says. Add nuts to your salad, sprinkle some over Greek yogurt, or eat them whole.
Fatty fish are loaded with omega-3 fats, Ansel says. According to the Mayo Clinic , regularly eating omega-3s can reduce your risk of developing heart disease and high blood pressure. Sardines are a tasty alternative and ounce-per-ounce they contain more omega-3s than some varieties of salmon, Ansel says. You can eat sardines straight from the can, or dress them up a bit by adding them to a pasta dish or serving them on toast , Danish-style.
Turmeric contains a compound called curcumin that has anti-inflammatory properties. Ansel recommends turmeric for anyone who has achy or sore joints. Sprinkle turmeric over roasted veggies , add a curry powder containing turmeric to soups, or try it over scrambled eggs. Plus, turmeric might help protect your memory and mood a win all around.
Salmon is another great food high in omega-3 fats. Easily grill it in a pan with olive oil and vegetables for a healthy, inflammation-fighting meal.
Research indicates that a high-fiber diet may lower inflammation. A single serving of oatmeal contains about f our grams of fiber .
There's evidence that a Mediterranean diet may help lower inflammation, according to a 2017 study published in Frontiers in Nutrition . Legumes such as lentils are a staple in the Mediterranean diet and are rich in protein and fiber, too.
Leafy greens like kale are rich in antioxidants and should be included in any anti-inflammatory diet, according to Harvard Health Publications .
Olive oil is a major part of the Mediterranean diet and has antioxidant properties, according to the authors of the 2017 study previously mentioned. They suggest eating olive oil because it has anti-inflammatory effects similar to those found in fish oils.
Kale Leafy greens like kale are rich in antioxidants and should be included in any anti-inflammatory diet, according to Harvard Health Publications .