Some fish, such as sardines, salmon, trout, and herring, are high in omega-3 fatty acids and have been linked to lower levels of C-reactive protein, a marker of inflammation (CRP). These omega-3 fatty acids, known for their heart-healthy properties, are especially beneficial for those at risk of cardiovascular disease. This is because our bodies appear to break down these fatty acids into compounds that aid in inflammation management. These compounds suppress our inflammatory response and remove damaged cells.

Some of the less popular fish varieties tend to be more affordable. You can try out herrings grilled in a mustard and basil dressing, or sardines and tomatoes on toast for an easy pantry staple.

High-cocoa dark chocolate is high in antioxidant plant compounds known as polyphenols and catechins, as well as is delicious. One study compared dark chocolate and cocoa powder to super fruits and found that chocolate has more antioxidants than blueberries.

Dark chocolate is also one of the richest sources of plant compounds known as flavonols, making it a heart-healthy choice. These flavonols are also beneficial to our gut microbiota, promoting anti-inflammatory activity. Moderate amounts of dark chocolate may even be beneficial to the brain, with studies indicating that flavonols provide some neuroprotective benefits that may aid in the maintenance of brain function in the elderly.

These tasty fruits, which include strawberries, blueberries, and blackberries, are another source of plant compounds that protect the body. These compounds, in addition to being responsible for the berry's vibrant colors, act as antioxidants, which means they help fight the harmful effects of oxidation – a natural process that can lead to inflammation. Berries are also high in vitamin C, which has anti-inflammatory properties.

Berries are so delicious that people don't just eat them for breakfast or dessert. They like to add strawberries or blueberries to salads, and blackberries to make a delicious sauce for lean meats like pan-fried venison.

Pomegranates are juicy and jewel-like fruits that are high in vitamins, minerals, and fiber. The juice has three times the antioxidant activity of red wine or green tea, and with these credentials, you can also expect some impressive anti-inflammatory properties.

In fact, numerous studies have looked into the fruit's anti-inflammatory properties, with one finding that it may aid in the fight against gut inflammation. Another study looked at how it affected breast cancer cells, and a small trial of patients with type 2 diabetes found that drinking pomegranate juice for 12 weeks reduced inflammatory markers. More recent studies are being conducted to investigate the effects of pomegranate juice on the inflammatory markers of covid-19 patients in the hospital.

Walnuts contain important plant chemicals as well as a high concentration of polyunsaturated omega-3 fatty acids. Both of these are known to benefit your brain and help it work more efficiently. They accomplish this by decreasing the inflammatory process of oxidation and improving nerve messaging.

In addition to high levels of healthy fats, other nutrients found in walnuts such as vitamin E, folate, and the plant chemical ellagic acid all contribute to these protective and memory-enhancing properties. Walnuts have the highest concentration of beneficial omega-3 fatty acids of any tree nut. It's no surprise, then, that eating walnuts helps manage cholesterol levels and lowers inflammatory markers linked to heart disease.

Olives and their oil, which are rich in monounsaturated fats like oleic acid and are a staple of the Mediterranean diet, have been linked to reduced inflammation and lower levels of the inflammatory marker CRP. Extra virgin olive oil (EVOO) is well-known for its heart-healthy properties. EVOO, which is high in a plant compound called oleocanthal, has been shown in studies to have a similar pharmacological activity to the pain reliever ibuprofen.

Olive oil contains many antioxidants and has anti-inflammatory effects, so it can be used to prevent metabolic cardiovascular disease. In addition to the effect of lowering blood cholesterol, anti-diabetes, and anti-inflammatory, olives and their oil also protect bones, protect brain function, support weight loss, beautify skin, and improve hair health. Recent studies show that olive oil also has anti-cancer effects.

This brilliant-colored spice, with a warm, earthy flavor, is a popular curry ingredient and is thought to be one of the reasons why the Indian population has a lower prevalence of Alzheimer's. Turmeric, which contains the active compound curcumin, appears to reduce inflammation associated with a variety of chronic conditions as well as day-to-day injuries such as exercise-induced muscle soreness.

Turmeric's efficacy has been supported by studies ranging from comparing its anti-inflammatory properties to those of nonsteroidal anti-inflammatory drugs (NSAIDs) to act as an immune modulator. Turmeric isn't just for curries; it can also be added to everyday foods like scrambled eggs or pancakes.

Avocado, which is high in nutrients and contains heart-healthy monounsaturated fats as well as fat-soluble vitamin E and carotenoids, may help to reduce inflammation, including that seen in the skin. Including avocado in your diet has been linked to improved diet quality, lower BMI, and a lower risk of metabolic syndrome – an inflammatory condition that raises your risk of heart disease, type 2 diabetes, and stroke.

Avocado adds a creamy texture to dishes. You can start the day off right with avocado and black bean eggs, or liven up a simple pasta dish like our linguine with avocado, tomato, and lime. Avocado oil is a mild-tasting oil that works well for salad dressings.

Pistachios are high in fiber, healthy fats, and antioxidants, so they should make an excellent addition to an anti-inflammatory diet. This is due in part to the plant compounds that give pistachios their appealing green and purple color. Pistachios have the highest concentration of these compounds of any tree nut, with only walnuts and one other nut having a higher concentration.

Pistachios have a lower fat and calorie content than most tree nuts and are high in phytosterols, which are anti-inflammatory and beneficial to heart health. In addition, pistachios also have strong oxidizing properties thanks to the content of Vitamins A and E, which are effective in preventing pregnancy infections.

It's no surprise that green tea has numerous health benefits, many of which are attributed to polyphenols, which are known to protect the body against disease. Green tea's main bioactive constituents are known as flavonoids, with catechins and epigallocatechin gallate being the most potent (EGCG).

Green tea has been shown in numerous studies to have anti-inflammatory and antioxidant properties. It inhibits inflammatory cytokine gene and protein expression. Green tea consumption has been shown to improve the quality of life in patients suffering from inflammatory diseases. It's no surprise that drinking green tea has been linked to a lower risk of inflammatory diseases like heart disease, obesity, Alzheimer's, and diabetes.