Foods & Herbs That Reduce Inflammation

Acute inflammation is a healthy response from your immune system to heal an injury, but abnormally high levels of chronic inflammation can indicate a higher risk for disease such as heart disease, arthritis and diabetes. Too much saturated fat, cholesterol, trans fat or added sugars can increase your inflammation, but some nutrients may reduce it. Choose a balance of healthy foods and herbs for the best chances of reducing inflammation, and discuss your diet with your doctor.

Seafood

High levels of C-reactive protein in your blood mean a high level of inflammation, and fish and shellfish may lower C-reactive protein levels. They have a high amount of the amino acid called arginine, which reduces C-reactive protein, according to the Linus Pauling Institute Micronutrient Information Center. Fish and shellfish are sources of long chain omega-3 fatty acids called DHA and EPA, which may also be anti-inflammatory. Fatty fish are among the few natural sources of vitamin D, which is another nutrient for inflammation.

Herbs

Flavonoids are compounds in many plant-based foods, and some herbs which may reduce chronic inflammation because of their flavonoids are parsley and thyme, according to the Linus Pauling Institute Micronutrient Information Center. In addition to lowering your inflammation, herbs can be beneficial for your heart by helping you prevent high blood pressure, which is a risk factor for heart disease. Use them instead of salt for flavoring your food because a high-sodium diet can cause high blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.

Fruits and Vegetables

Obesity increases inflammation, and a diet which is high in fruits and vegetables may help you control your weight, according to the Linus Pauling Institute Micronutrient Information Center. Other anti-flammatory nutrients in many fruits and vegetables include vitamin C and dietary fiber. You can get flavonoids from a variety of fruits and vegetables, including red, blue and purple berries, apples, grapes, lemons, oranges, grapefruits, onions, kale, broccoli and celery. Tomatoes and watermelon contain a plant nutrient called lycopene, which may lower inflammation.

Nuts and Peanuts

Nuts and peanuts may be good foods for inflammation because they have a low glycemic index, which means that they do not lead to spikes in your blood sugar levels. Eat fewer high-glycemic carbohydrates, such as simple sugars, to reduce chronic inflammation, according to the Linus Pauling Institute Micronutrient Information Center. Other nutrients for inflammation in nuts and peanuts are vitamin E, unsaturated fats and magnesium, which is a nutrient of concern because many Americans do not get enough, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services.