Foods that promote inflammation include processed foods, such as refined grains (like white bread), cold cuts and hot dogs, fried foods, and sodas and other foods high in added sugars. In a 2020 analysis of 15 studies In a study published in the journal Medicine, researchers found that people who consumed the most pro-inflammatory foods had a 41% increased risk of developing cardiovascular disease.

To change your eating style, first identify anti-inflammatory foods you like and add more of them to your diet, says James R. Hébert, director of the Cancer Prevention and Control Program at the Arnold School of Public Health from the University of South Carolina. in Colombia. This strategy is more likely to be successful than eliminating the foods you love outright, he says. Gradually, reduce foods that promote inflammation until your diet contains mostly anti-inflammatory foods.

This doesn’t mean replacing all processed foods, says Sarah Hammaker, a registered dietitian in York, Pennsylvania. Processed foods with very few ingredientswith no preservatives and little added sodium or sugar (like some brands of peanut butter, canned beans or jarred pasta sauce) are less inflammatory.

To use herbs and spices liberally too. They contain many beneficial compounds similar to those in fruits and vegetables. THE food inflammatory indexa research tool that analyzes how diet can affect inflammatory markers in the blood, includes garlic, ginger, thyme, rosemary, saffron, oregano and turmeric among ingredients that may have a positive impact. Hébert suggests adding generous amounts to foods while cooking.

Other good dietary gestures include sipping tea or coffee (with just a little sugar, if necessary) instead of soft drinks, depending on your caffeine tolerance, of course; these also contain flavonoids and polyphenols. If you drink alcoholdon’t drink more than one glass of wine or beer per day. More than that can increase inflammation, says Giovannucci. Finally, if you don’t eat a lot of foods containing vitamin D, such as milk, fortified cereals, and salmon, sardines, or other seafood, ask your doctor to check your levels and take a supplement.

Need more inspiration? Check out this sample daily menu from Hammaker, or our simple anti-inflammatory recipes.

Breakfast: Plain yogurt with fresh blueberries, nectarines, chia seeds and walnuts.

Lunch: Quinoa salad with dark leafy greens, avocado, chickpeas, tomatoes and lemon-olive oil vinaigrette.

Snack: Black bean dip with sliced ​​peppers or cottage cheese with raspberries and sunflower seeds.

Dinner: Halibut or rainbow trout with brown rice and roasted summer squash, cauliflower and carrots.