Seven Daily Foods Doctors Say Can Lower Inflammation

Inflammation is the body’s defense against injury and infection, but persistent inflammation is linked to conditions such as arthritis, diabetes, heart disease and certain cancers. Fortunately, dietary choices can help manage inflammation over time.

Medical professionals and nutrition specialists recommend an anti-inflammatory eating pattern focused on whole foods. Below are seven commonly recommended items you can include regularly to support your body’s ability to control inflammation.

1. Fatty Fish

Fish like salmon, mackerel, sardines and tuna are rich in omega-3 fatty acids, which help lower inflammatory signaling in the body and support cardiovascular and cognitive health.

Recommendation: Try to eat fatty fish two to three times per week.

2. Leafy Green Vegetables

Spinach, kale and Swiss chard supply antioxidants, vitamins and minerals that protect cells. They are good sources of vitamin K and magnesium, nutrients associated with lower inflammation.

Add a portion of greens to salads, soups or smoothies to increase antioxidant intake.

3. Berries

Strawberries, blueberries, raspberries and blackberries contain flavonoids and other compounds that reduce inflammation and support immune and brain function.

They also serve as a nutritious alternative to sugary desserts.

4. Olive Oil

Extra virgin olive oil, a staple of the Mediterranean diet, provides healthy monounsaturated fats and oleocanthal, a compound with anti-inflammatory effects similar to some medications.

Use it for cooking or finishing vegetables and salads.

5. Nuts and Seeds

Almonds, walnuts, chia and flax seeds deliver omega-3s, vitamin E and fiber—elements that help control inflammation and support heart health.

A small daily handful is an easy way to boost these nutrients.

6. Turmeric

Turmeric’s active compound, curcumin, has potent anti-inflammatory and antioxidant properties and has been used for centuries for its health benefits.

Incorporate turmeric into curries, broths or teas; pairing it with black pepper and a healthy fat like olive oil improves absorption.

7. Green Tea

Green tea is rich in polyphenols and catechins—antioxidants linked to reduced inflammation, better metabolism and lower cardiovascular risk.

Swapping sugary drinks or extra coffee for green tea can be a simple, healthful change.

Reducing inflammation does not require costly supplements or restrictive regimens. Regularly including fatty fish, leafy greens, berries, olive oil, nuts and seeds, turmeric and green tea can supply the nutrients the body needs to manage inflammation naturally.

Consistency matters: a balanced, anti-inflammatory diet supports physical health, energy and overall wellbeing.