Processed, refined, and manufactured foods, such as packaged snacks, fast food, and sugary drinks, are often loaded with unhealthy fats, sugars, and preservatives that can trigger inflammation in the body. These foods tend to be low in nutrients and high in empty calories, leading to an imbalance in your diet. When consumed frequently, they can lead to higher levels of oxidative stress and inflammation, which are linked to chronic diseases like heart disease, diabetes, and arthritis

These foods are rich in antioxidants, vitamins, and minerals, which protect the body from oxidative stress (damage from free radicals) that contributes to inflammation. The more colorful your plate, the more variety of nutrients you get.

Reducing saturated and trans fats while increasing omega-3 fatty acids (found in fish, flaxseeds, and walnuts) helps lower inflammation. These healthy fats are known to reduce levels of pro-inflammatory molecules in the body, such as cytokines and prostaglandins, helping to prevent chronic inflammation and support heart health.

Refined grains and high-glycemic sugars can cause spikes in blood sugar, leading to inflammation. Whole grains, like oats, quinoa, and brown rice, are rich in fiber and antioxidants, which help keep blood sugar stable and reduce the risk of inflammation.

Animal proteins such as chicken and fish provide important amino acids that the body needs, but they should be balanced with plant-based proteins, like beans, lentils, and tofu. Plant proteins are rich in antioxidants and fiber, which help lower inflammation, while lean animal proteins support muscle repair and immune health without contributing to inflammation.

Spices like turmeric, ginger, rosemary, oregano, and cayenne are powerful anti-inflammatory agents. Adding them to your meals can help reduce inflammation by regulating inflammatory enzymes and antioxidants in the body.