How Eating Healthy Helps in Reducing Inflammation

Inflammation is the response of the immune system of a human body to an irritant which can either be a foreign object like a piece of wood in your finger or a germ. If the cause of inflammation i.e. injury or infection, is not treated for long then it can become chronic and can cause various other health issues like pain in body parts, swollen joints, rheumatoid arthritis, etc. In this situation, people usually search for what helps with inflammation?

Though there can be several medicinal treatments for reducing inflammation but most people like to use non-medicinal methods to control this problem due to the side effects attached to them. Most of the health experts are of the view that your body behaves according to what you have eaten. There are certain food items that can worsen the problem of inflammation whereas some of them can help in managing it more effectively than medication.

Some of the healthy food items that can reduce inflammation are briefly discussed in their write-up for your consideration.


If you like eating meat then red meat has a bad reputation in this regard as it can activate inflammation due to the high amount of salt and cholesterol in it. To reduce inflammation you can eat fish like snapper, salmon, cod, tuna bass, or halibut with the help of protein and omega-3 acids provided by them. However, you can eat grass-fed beef if you are fond of eating steaks as it offers a higher amount of omega acids. While eating fish you should choose the best fish for you.

Good oils

If you like to eat oil cooked food then olive oil is the best choice to reduce inflammation because of the richness of an omega-9 fatty acid, oleic acid, in it. Other healthy oils you can use along with olive oil may include oil of avocado as well as grapeseed but avoid using vegetable oils. To get faster results you can use extra virgin olive oil on your salads as well as in cooking. It is also good for the health of your brain and heart.


Instead of eating processed foods and snacks you can eat a variety of fruit like blueberries, apples, pineapple, cherries, strawberries, and raspberries, etc. to reduce inflammation. According to experts, your body can fight with free radicals damaging your body cells by eating fresh vegetables and fruits because of their antioxidant properties.


You can also eat some of the nuts between the meals like hazelnuts, walnuts, and almonds, etc. to reduce inflammation with the help of the high amount of omega-3 fatty acids provided by them. You can also try sunflower seeds as they also provide some of the benefits of nuts.


Some of the herbs like thyme, oregano, and basil, etc. are used for a long for healing injuries and promoting your health. You can use these fresh herbs while cooking your food. They will not only help in reducing inflammation due to antioxidants in them but also enhancing the taste of your food. It has been proved through various studies that herbs like chili pepper and curcumin can help in reducing pain and inflammation due to the compounds found in them.


According to various studies, it gives bad breath afterward still it is one of the most powerful and healthy foods that can help in reducing inflammation in the swollen joints. It can improve your coking experience by combining it with other herbs.

Green tea

According to various researches, green tea can fight inflammation in your body along with reducing the risk of cancer and heart diseases. You can kick up its antioxidant properties as well as enhance its flavor by drinking it cold or hot with some lemon juice.


The higher amount of pure cocoa present in the chocolate can make it a healthy food even if it is sweet enough. It can help in reducing the level of inflammation like other desserts including nuts and fruits as discussed above.


They are known for their antioxidant and nutritional values as they can reduce the risk of heart diseases, levels of cholesterol, and inflammation very effectively. You can sauté onions in your sauces, and add them in your soup as well as stir-fry and eat them raw to get their benefits instantly.


Instead of eating meat you can add a serving of beans to your diet to make up for the deficiency of protein. They decrease inflammation in a very cost-effective manner due to phytonutrients and fiber found in them. They also include some of the important minerals like iron, magnesium, potassium, and zinc along with folic acid that can help in improving your overall health.


The avocado is highly rich in vitamin E and monounsaturated fat which are usually not found in other fruits. Both of these elements can help in reducing damage to joints caused by osteoarthritis because they are known for their anti-inflammatory properties. The regular use of avocado can also help in regulating the levels of cholesterol.

High fiber foods

Eating fiber-rich food can also help in reducing inflammation as fiber can lower inflammation-causing substance, CRP, or C-reactive protein. Some of the fiber-rich foods may include beans, whole grains, fruits, and vegetables. Whole grains may include bulgur, oatmeal, quinoa, brown rice, and flour of whole wheat. When you consume them with their kernel then you can increase the level of nutritious fiber in your diet.

Avoid eating foods

Some of the foods that can increase inflammation should be avoided to eat like packaged snacks, cookies, meat, and chips, etc. because they usually have an unhealthy amount of salts, sugars, and fats which can cause inflammation. While taking certain medicines the consumption of alcohol should also be minimized as it can interact with them.

So while shopping for healthy foods you should try to purchase fresh items as they usually have a higher level of nutrients. Even while dining out you should focus on eating healthy foods to help in reducing inflammation in your body. Along with taking other therapies and treatment, it is necessary to eat healthy if it can help in reducing inflammation and swelling.

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