7 Best Ways to Get Started With the Anti-Inflammatory Diet

An evidence-based approach to chronic disease prevention

The anti-inflammatory diet is a nutrient-rich and easy-to-follow eating plan that emphasizes fruits, vegetables, and other anti-inflammatory foods. Research suggests this diet may help reduce inflammation in the body, which is linked to chronic diseases such as heart disease, cancer, and Alzheimer's. If you're considering adopting an anti-inflammatory diet, here are seven tips to get you started:

1. Focus on whole, unprocessed foods.

The anti-inflammatory diet is based on the premise that eating whole, unprocessed foods is the best way to reduce inflammation in the body. Whole foods are packed with nutrients and antioxidants, which can help protect cells and tissues from damage. Emphasize fruits and vegetables, whole grains, legumes, and lean protein.

2. Choose anti-inflammatory foods.

Some specific foods have been shown to have anti-inflammatory properties. Focus on including these foods in your diet: - Fruits: Berries, cherries, citrus fruits, pineapple, and grapes - Vegetables: Leafy greens, broccoli, cauliflower, asparagus, and tomatoes - Whole grains: Brown rice, quinoa, oats, and barley - Legumes: Beans, lentils, and peas - Lean protein: Fish, chicken, turkey, and tofu

3. Limit processed foods, added sugar, and unhealthy fats.

Processed foods, sugary drinks, and trans fats can all contribute to inflammation in the body. Limit these foods to promote overall health. - Processed foods: Packaged snacks, fast food, and frozen meals - Added sugar: Sugary drinks, candy, and desserts - Unhealthy fats: Fried foods, fatty meats, and processed snacks

4. Cook with anti-inflammatory spices.

Certain spices have anti-inflammatory properties and can add flavor and depth to your meals. Try adding turmeric, ginger, garlic, and cinnamon to your cooking.

5. Drink plenty of water.

Water is essential for overall health, including reducing inflammation. Aim to drink at least 8 glasses of water per day.

6. Get regular exercise.

Exercise has been shown to reduce inflammation in the body. Aim for at least 30 minutes of moderate-intensity exercise most days of the week.

7. Manage stress.

Stress can contribute to inflammation. Find healthy ways to manage stress, such as yoga, meditation, or spending time in nature.