More research is needed to understand how the dosage of turmeric affects inflammatory markers Extra virgin olive oil is one of the healthiest fats you can eat.

Studies suggest extra virgin olive oil may reduce the risk of heart disease, brain cancer, obesity, and other serious health conditions 59 , 60 , Research suggests that following a Mediterranean diet and supplementing with extra virgin olive oil can significantly decrease inflammatory markers The effect of oleocanthal, an antioxidant found in olive oil, has been compared to anti-inflammatory drugs like ibuprofen Remember that extra virgin olive oil has greater anti-inflammatory benefits than refined olive oils 4.

Dark chocolate is delicious, rich, and satisfying. These may reduce your disease risk and lead to healthier aging 6 5 , 6 6 , 67 , One small study of participants who consumed mg of cocoa flavanols twice daily or a placebo suggests that cocoa flavanols can improve vascular function and decrease blood pressure and arterial stiffness within the first 3—8 hours after ingestion Tomatoes are high in vitamin C, potassium , and lycopene , an antioxidant with impressive anti-inflammatory properties 7 1 , 72 , 73 , Lycopene may be particularly beneficial for reducing pro-inflammatory compounds related to several types of cancer 75 , 76 , Cooking tomatoes in olive oil can help you absorb more of their lycopene content Cherries are delicious and rich in antioxidants, such as anthocyanins and catechins, which decrease inflammation 79 , 80 , Although the health-promoting properties of tart cherries have been studied more than other varieties, sweet cherries may also provide benefits.

One study including 37 older adults found that those who consumed 16 ounces mL of tart cherry juice daily for 12 weeks experienced significantly lower levels of the inflammatory marker CRP However, another study found tart cherry juice had no effect on inflammation in healthy younger adults after they took it daily for 30 days For example, a higher intake of some fast foods, frozen microwavable snack items, and processed meat products may be associated with higher blood levels of inflammatory markers like CRP 86 , 87 , Foods like sugar-sweetened beverages and refined carbs may also promote inflammation 89 , Do your best to keep inflammation in check by choosing a wide variety of delicious, antioxidant-rich foods.

Eating foods that are as close to their original form and choosing a variety of brightly colored foods can help provide more anti-inflammatory nutrients. Peppers, dark chocolate, fish, and extra virgin olive oil are just a few foods that can help you lower inflammation and reduce your risk of illness.

Try this today: Enjoy the powerful antioxidant effects of chocolate by making your own hot chocolate. And for an optional anti-inflammatory boost, try it with a pinch of cayenne and cinnamon. Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available.

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Medically reviewed by Jerlyn Jones, MS MPA RDN LD CLT , Nutrition — By Franziska Spritzler — Updated on October 12, Foods to eat Foods to avoid Sample menu Benefits FAQ Takeaway Consuming certain foods and drinks while avoiding others may help you reduce and prevent inflammation.

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Nuts also contain insoluble fiber to keep things moving in your gut. Studies have even shown that eating nuts can lower your risk of heart disease. A small handful of nuts such as almonds, walnuts or pecans or 2 tbsp of nut butter make a heart-healthy snack. Fatty fish, such as salmon, tuna, and herring are full of omega 3-fatty acids.

These polyunsaturated fatty acids inhibit the secretion of compounds that trigger inflammation. Aim for 1. Check out our best salmon recipes here.

Berries contain high concentrations of anthocyanins, which research says may reduce inflammation and keep your brain sharp.

Toss with Greek yogurt for a breakfast full of protein and antioxidants, or freeze some to snack on when you have a sweet tooth. Tomatoes contain antioxidants such as vitamin C and carotenoids such as lycopene.

Lycopene is associated with a lower risk of heart disease and certain cancers. Top toast with Greek yogurt, sliced tomatoes and a sprinkle of lemon zest and mint for a fresh-tasting snack.

Teas, including green, black, white and oolong, are full of polyphenols. Studies have even shown that drinking black tea may lower risk of early death. And contrary to popular belief, coffee is also rich in antioxidants that protect against cellular damage, and does not cause inflammation.

Just be mindful of adding extras like high-fat cream or sugar. Apples contain polyphenols such as flavanols and anthocyanins. Research has also shown that flavonoid -rich foods, such as apples, may help to prevent frailty in older adults.

Make sure to eat the skin, which also contains fiber for gut health. Whole-wheat bread or pasta, brown rice, barley, and oatmeal are better choices than refined grains.

Swap brown for white when eating rice, pasta, or bread. Get your most bang for your buck when indulging by opting for dark chocolate! It contains polyphenols such as anthocyanins and catechins. Fermented foods like yogurt, kefir, fermented cottage cheese, kimchi, and other fermented vegetables are full of post-biotics, which research has shown has anti-inflammatory benefits, says Gans.

These foods can also increase your healthy gut bacteria and the diversity of those healthy gut microbes, says Melissa Prest, D. Extra virgin olive oil is one of the healthiest fats you can eat, because of its richness in monounsaturated fats.