Chronic inflammation is linked to nearly every major disease: heart disease, cancer, diabetes, Alzheimer's, and autoimmune conditions. While inflammation is a normal immune response, chronic inflammation damages tissues over time.
Pro-Inflammatory Foods to Reduce
- Refined sugars and high-fructose corn syrup
- Trans fats (partially hydrogenated oils)
- Excess omega-6 oils (vegetable oils like soybean, corn, cottonseed)
- Processed foods and meats
- Excess alcohol
Anti-Inflammatory Foods to Emphasize
- Fatty fish: EPA/DHA directly reduce inflammation
- Extra virgin olive oil: Oleocanthal has ibuprofen-like effects
- Berries: Anthocyanins are potent antioxidants
- Leafy greens: Kale, spinach, Swiss chard
- Turmeric: Curcumin inhibits inflammatory pathways
- Green tea: EGCG modulates inflammation
- Nuts: Almonds, walnuts have anti-inflammatory effects
The Omega-3 to Omega-6 Ratio
Modern Western diets are too high in omega-6 (from processed foods and vegetable oils) relative to omega-3. Aim for more omega-3 foods and fewer omega-6 oils to shift the ratio toward anti-inflammatory.
