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Anti‑Inflammatory Foods to Boost Physical Health

Inflammation is a natural part of the body’s defense system, but when it becomes chronic it quietly sabotages our health—from joints to cardiovascular system, from cognitive clarity to metabolic vigor. Recent studies show that adopting an anti‑inflammatory dietary pattern can reduce markers of inflammation, improve cardiovascular risk profiles and support long‑term health. CNBIotec+3MDPI+3Frontiers+3

If you’re looking to feel stronger, move better, recover faster, and age with resilience, choosing the right foods is one of the most powerful moves. Here’s a practical guide to what to include — and avoid — plus how you can incorporate this into a sustainable eating plan.

Why this matters: the science of inflammation and food

Inflammation becomes problematic when it remains elevated over the long term. Chronic low‑grade inflammation contributes to cardiovascular disease, insulin resistance, neurodegeneration and other chronic conditions. Frontiers+1

Dietary patterns rich in whole foods — vegetables, fruits, legumes, healthy fats, lean proteins — and low in ultra‑processed foods have been consistently linked with lower inflammatory biomarkers (such as hs‑CRP), better lipid profiles, lower blood pressure and improved metabolic health. Cambridge University Press & Assessment+1

In short: What you eat can help turn the dial on inflammation.

Key anti‑inflammatory foods to prioritise

Here are food groups and specific items to favour if you want to harness anti‑inflammatory power:

1. Leafy greens & colourful vegetables
   Think spinach, kale, Swiss chard, broccoli, peppers, carrots. They’re high in fibre, vitamins, antioxidants and phytochemicals that reduce oxidative stress and dampen inflammatory pathways. PMC

2. Berries & bright fruits
   Blueberries, raspberries, strawberries, cherries — loaded with polyphenols, flavonoids and antioxidants that help neutralize inflammation. The Nutrition Source+1

3. Whole grains & legumes
   Oats, quinoa, brown rice, lentils, beans: the fibre, nutrients and slowly‑digested carbohydrates promote a healthier gut, improved microbial diversity and lower inflammatory tone. Cambridge University Press & Assessment+1

4. Fatty fish & omega‑3 rich foods
   Salmon, mackerel, sardines, plus plant‑based sources like walnuts and chia seeds — these deliver omega‑3 fatty acids (EPA/DHA/ALA) that modulate inflammatory mediators. The Nutrition Source+1

5. Nuts & seeds
   Almonds, walnuts, flaxseeds, chia seeds: a handful daily helps deliver healthy fats, fibre, antioxidants — all key in an anti‑inflammatory diet. MDPI

6. Healthy oils: olive oil, avocado oil
   Use oils rich in monounsaturated fats (MUFAs) such as extra‑virgin olive oil or avocado oil. These oils not only promote heart health but also carry anti‑inflammatory and antioxidant compounds. For example, avocado oil shows inhibitory effects on pro‑inflammatory cytokines. sciencedirect.com+1

7. Spices & herbs
   Turmeric (curcumin), ginger, garlic, oregano: potent anti‑inflammatory effects. They add flavour and function. The Nutrition Source

Foods to minimise or avoid

Just as important as what to eat is what to avoid:

• Ultra‑processed foods, refined carbohydrates, sugary drinks, excess red and processed meats contribute to chronic inflammation. The Guardian+1

• Oils high in omega‑6 fats (corn, soybean, some vegetable oils) may throw off the balance of omega‑6 to omega‑3, potentially tipping the scale toward inflammation. Allrecipes+1

How to build a sustainable anti‑inflammatory eating plan

Here’s a practical daily framework you can adapt (and that your clients might embrace — yes, Big S in the house):

• Breakfast: Start with a bowl of oatmeal topped with walnuts, blueberries and a drizzle of avocado oil‑infused dressing (or plain yoghurt + chia seeds + berries).

• Lunch: A leafy‑green salad with mixed vegetables, chickpeas or lentils, grilled salmon (or baked tofu for plant‑based), dressed with extra‑virgin olive oil + lemon + herbs.

• Snack: A handful of almonds + a piece of dark chocolate (≥70 % cocoa) or carrot sticks with hummus.

• Dinner: Quinoa or brown rice, sautéed colourful vegetables, lean protein or fatty‑fish option, and steamed greens. Use avocado oil or olive oil for cooking. Spice it up with turmeric + ginger.

• Lifestyle add‑ons: Hydrate well, move your body, prioritise sleep and stress management — all influence inflammation.

Real‑life benefits you’ll notice

When you sustain this pattern, research shows benefits like:

• Lower levels of inflammatory markers such as hs‑CRP. Frontiers+1

• Improved cardiovascular risk factors — better blood pressure, lipid profile. Frontiers+1

• Better recovery after activity, less joint stiffness, more energy, better metabolic flexibility.

• Greater resilience with aging; diets like the Mediterranean (rich in anti‐inflammatory foods) correlate with longer health span. PMC

Common myths debunked

• “All oils are bad.” — Not true: oils high in MUFAs like olive and avocado are beneficial. Use wisely.

• “You have to cut out entire food groups.” — It’s about balance and quality, not elimination.

• “Only one food will fix inflammation.” — It’s the dietary pattern over time that matters. CNBIotec

If you’re juggling a busy schedule and want to eat with intention but lack time, that’s where my team at Sabia Nutrition steps in. We offer tailored healthy‑eating plans rooted in anti‑inflammatory principles, with more than 120 fresh, vibrant recipes using ingredients which nourish, repair and sustain — and we never rely on oils that promote inflammation. Instead, we cook, dress and develop meals using premium extra‑virgin olive oil and avocado oil exclusively.

Join us and let your plate become your wellness ally — because you deserve to feel strong, clear and alive.

References / Bibliografía

• Scheiber A. “Anti‑Inflammatory Diets.” StatPearls. 2023. CNBIotec

• Yu X, et al. “Overview of anti‐inflammatory diets and their promising effects on noncommunicable diseases.” Br J Nutr. 2024. Cambridge University Press & Assessment

• van Zonneveld SM, et al. “An Anti‑Inflammatory Diet and Its Potential Benefit for….” Nutrients. 2024. MDPI

• Lin X. “Key components and multiple health functions of avocado oil.” ScienceDirect. 2024. sciencedirect.com

• “The Best and Worst Cooking Oils for an Anti‑Inflammatory Diet.” AlgaeCookingClub. 2025. algaecookingclub.com

• “Diet Review: Anti‑Inflammatory Diet.” The Nutrition Source, Harvard T.H. Chan. The Nutrition Source

• “Should You Follow an Anti‑Inflammatory Diet?” Cleveland Clinic. Sep 2025. Cleveland Clinic

• Jiang R, et al. “Impact of anti‑inflammatory diets on cardiovascular disease.” Frontiers in Nutrition. 2025. Frontiers

• “Olive Oil vs. Avocado Oil: Which Is Healthier?” Health.com. 2025. Health