The Top Five Foods to Fight Chronic Inflammation – and How to Add Them to Your Meals

January 27, 2025

Chronic inflammation is a deadly stalker, contributing to half of all deaths worldwide. Triggered by a deceived immune system, it’s often symptom-free. Indeed, heart disease is mainly caused by inflammation in the body. Yet people often suffer a heart attack before realizing they are affected by this silent killer. 

You can fight back. An anti-inflammatory diet can overcome the condition. If you’re worried about chronic inflammation, read on to learn how markers in the blood reveal whether or not you have it. Then discover the five top foods that are not only natural anti-inflammatories but can easily be added to delicious meals!

Inflammation Is Vital For Survival

Amidst all the negative news about inflammation in the body, it’s important to point out that human beings would literally die without it. That’s because although inflammation is frequently mentioned for its role in many chronic, deadly diseases, it’s also a completely normal and healthy physical response. 

Inflammation in the body happens whenever the immune system detects something out of the ordinary. Inflammation is how the immune system reacts to germs and injuries. Without inflammation, we’d never recover from an illness. Tiny cuts wouldn’t heal. Simple put, we would die without inflammation.

Unfortunately, our immune systems often overreact. With allergies, it responds to pollen, dust, peanuts or other benign substances as if it’s being invaded. The results can be everything from itchy eyes to respiratory failure. With a cytokine storm, the immune system releases chemicals that can actually cause organs to shut down. Chronic inflammation mirrors these overreactions. 

In essence, transitory, acute inflammation is a healthy, protective response from the immune system. As described in the book, Acute Inflammatory Response, “Acute inflammation is an immediate, adaptive response with limited specificity caused by noxious stimuli, such as infection and tissue damage. This beneficial response protects against infectious organisms, including Mycobacterium tuberculosis, protozoa, fungi, and other parasites.” 

The problem is when acute, transitory inflammation becomes long-lasting and chronic. The two forms are very similar. With an injury, for example, tissues send out signals recruiting leukocytes. Their job is to eliminate anything that might cause infection while essentially “cleaning” the damaged area. The distinction is with chronic inflammation, the process never stops. White blood cells also called leukocytes travel from the bloodstream into various tissues magnifying the inflammatory response. This results in healthy tissues being destroyed.

Chronic inflammation has been definitively linked to some of the world’s deadliest diseases. It is responsible for most cases of cardiovascular disease — America’s number one killer. As explained in a research paper published in the American Journal of Preventive Cardiology, cardiovascular disease was “…until recently viewed as a disease of passive cholesterol accumulation… This view has been supplanted by considerable basic scientific and clinical evidence demonstrating that every step of the [formation of fatty plaques in the arteries known as] atherogenesis… is driven by the cytokines, interleukins, and cellular constituents of the inflammatory response.” Scientists have discovered that these so-called inflammatory mediators are the primary instigators of atherosclerosis. These mediators initiate the condition through cell recruitment. They also contribute to the growth of plaque which restricts blood flow and can cause arterial ruptures. 

The good news is that cardiac concerns can be assessed through a blood test. Elevated levels of inflammation-promoting chemokines and cytokines along with C-reactive protein (CRP) are considered good predictors of coronary events. If you want to know more about C-reactive protein meaning then the best source for information is an at-home test from Kyla. 

c reactive protein meaning; c reactive protein blood test; inflammation levels; longevity

Klya offers a c reactive protein blood test that also provides vital information about inflammation levels. Chronic conditions often have similar symptoms – or none at all. If you’re concerned about inflammation in the body, your first step is the C reactive protein blood test. Produced by the liver, elevated C-reactive protein levels are often an indicator of chronic inflammation (especially if your body is not currently fighting an infection or an injury. 

The first step is downloading the Kyla app. This will enable you to check your levels of this signaling protein along with many other health indicators. Once you’ve downloaded the Kyla app, you’ll be asked a few simple questions which help it produce a risk analysis. You’ll soon learn if you have an elevated risk for type 2 diabetes, heart disease, or any of a number of chronic conditions that can affect your healthy lifespan. Along with medical history you’ll also be able to input fitness levels and calorie consumption. You can also order an at-home test from Kyla. Just complete an easy two-minute, online health quiz and select the best test for you.

Some home-testing companies only provide a c reactive protein blood test while charging hundreds of dollars for the privilege. Kyla is different. Whether you order online or from the app, they offer the far more reactive, high-sensitivity C-reactive protein (hs-CRP) blood test. This blood test detects lower inflammation levels so you’ll be able to make immediate lifestyle changes like adopting an anti-inflammatory diet. Best of all, Kyla’s comprehensive tests cost just $99. The cost may be covered by your insurance. 

Soon after ordering, you’ll receive a test kit along with simple-to-follow sample collection instructions. After collecting your sample, mail it back to Kyla postage-free. In a few days you’ll receive comprehensive results including information on whether or not you have inflammation markers in the blood. You’ll also discover if you have an elevated risk for kidney, liver, or heart disease along with hormone and blood sugar levels. 

Along with cardiovascular disease, inflammation has also been definitively linked to acute pancreatitis (which is categorized as an inflammatory disease sometimes caused by excessive alcohol consumption.) More people in the United States are hospitalized for acute pancreatitis than any other condition. Inflammation of the liver has been linked to acute hepatitis, while inflammation has also been shown to damage the kidneys and the intestinal tract. 

Anti-inflammatory medicine accounts for some $130 billion worldwide with the North American share of anti-inflammatory medicine well over 40%. It’s expected that by 2033 the global cost for anti-inflammatory medicine will reach over $270 billion. The good news is that today many doctors believe an anti-inflammatory diet is superior to any medication when it comes to controlling inflammation in the body. Here are the top five foods to fight chronic inflammation along with some easy ways to add them to your meals. 

  1. Start By Building An Inflammation-Busting Salad With Green, Leafy Veggies. 

Many salad ingredients are proven inflammation fighters. For instance, plants contain chemicals that protect against chronic inflammation. These chemicals, known as polyphenols, are renowned for their health-promoting effects. Polyphenols include the subgroup flavonoids – a natural anti-inflammatory found in a wide variety of plant products. As an article in Molecules explained, “Flavonoids with anti-inflammatory properties can interact with many molecules involved in inflammatory pathways and decrease the activity of cytokines, chemokines and also inflammatory enzymes.”

Polyphenols are abundant in green leafy vegetables like kale and spinach. Collard greens are also inflammation fighters. Cruciferous vegetables like cauliflower and broccoli along with cabbage and radishes are also anti-inflammatory. Of course salads mean many things to many people. If you enjoy sprinkling nuts like walnuts or almonds on salads, well you’re adding another inflammation-busting ingredient. 

Many salad dressings sold at grocery stores contain high fructose corn syrup and other inflammation-promoting ingredients. Adding them to an anti-inflammatory salad defeats the purpose. Instead, make your own topping using olive oil. A cornerstone of longevity-promoting, inflammation-busting eating methods like the Mediterranean Diet, olive oil is loaded with anti-inflammatory compounds like oleocanthal. Simply combining a tablespoon of olive oil with some balsamic vinegar delivers a tasty, anti-inflammatory dressing. Top it off with fresh tomatoes – another proven inflammation buster.

  1. Make a Berry Good, Anti-Inflammatory Fruit Salad 

Vegetables are not the components of an anti-inflammatory diet. Fruits also have anti-inflammatory properties. Many contain the compound “flavan-3-ols.” Apples, grapes (both purple and red), strawberries, and blueberries are all rich in this type of dietary flavonoid. Combining these fruits along with plain yogurt or cottage cheese delivers a delicious, protein-rich meal or snack. To supercharge its anti-inflammatory power, add some ascorbic acid – otherwise known as vitamin C. Foods that contain vitamin C include oranges and grapefruit. This powerful antioxidant can help reverse aging by overcoming the type of cellular decay that triggers inflammation.

  1. Add Some Tuna or Grilled Salmon To Your Salad

Fatty fish like tuna, salmon, herring, mackerel, sardines, anchovies and striped bass have unique anti-inflammatory qualities. That’s because although we can produce most fatty acids on our own, there are two polyunsaturated fatty acids (PUFAs) that we can’t produce. One, omega-6 PUFAs. are found in animal products along with corn and soy. The other, omega-3 polyunsaturated fatty acids, are mainly found in seafood. Since both types of PUFAs can’t be produced by the body and instead have to be eaten, they are often referred to as, “essential fatty acids.”

What’s interesting is that while the food we consume is mainly used for energy (or stored as fat for later use), the omega-3s found in fatty fish can also be used for cellular repair. In blood tests conducted on people who have been eating a diet rich in seafood, omega-3s can be detected on a cellular level. Longevity research reveals that eating more omega-3- rich food increases their levels in our cell membranes. What this means is by eating fatty fish we not only protect ourselves against chronic inflammation but can actually reverse its effects! As nutritionist Kim Larson explained to the Arthritis Foundation, “The marine omega-3 fatty acids nip inflammation in the bud before it ignites. They really help to tamp down inflammation in the body on a cellular level.” And as the Arthritis Foundation points out, studies show that a diet rich in fish that are high in omega-3s are less prone to rheumatoid arthritis (RA) – which is considered an inflammatory disease. 

One on-going concern is that most Americans have a significant imbalance between omega-6 and omega-3 PUFAs. High consumption of red meat, processed meats, and other sources of animal protein can elevate levels of omega-6 polyunsaturated fatty acids. This type of diet may contribute to chronic inflammation. So just switching to fish from red meat (including pork) a few times a week can make a real difference. 

Today many doctors also recommend reducing consumption of grilled meat. Red meat in particular, when it is cooked on a grill, produces cancer-causing compounds. Production of these compounds is accelerated when grilled meat drips fat onto an open flame. However, grilling fish or vegetables doesn’t carry a similar risk. Even canned tuna in water can help reduce chronic inflammation. Grilled salmon burgers are a healthy alternative to the beef variety while some enjoy sardine avocado toast (avocados are an important component of any balanced anti-inflammatory diet.) 

Not everyone enjoys fish. Vegans and some vegetarians generally avoid it. Fortunately, chia, hemp, pumpkin, sesame and sunflower seeds are all rich sources of omega-3s, plus they are also high in iron – something non-meat eaters are often deficient in. Canola oil, nuts, and legumes also deliver omega-3s.

Diets rich in fatty fish can also reduce cholesterol – which also contributes to heart disease. Estimates suggest that over 20 million Americans have heart disease. Even worse, many of them don’t know they have it.  If you’re worried about your cholesterol levels – especially the so-called “bad cholesterol,” LDL cholesterol, then you should consider getting a lipid panel test. This is one of 14 tests included with Kyla’s at-home blood test.. The test is just $99 and may be covered by your insurance. Included with the lipid panel are tests of your hormone and blood sugar levels along with kidney, heart, and liver health and deficiencies in vitamin D, B6, and B12. If you’ve been feeling tired and unmotivated lately, deficiencies in one of these vitamins may be to blame. 

  1. Sweet Potatoes Can Fight Chronic Inflammation Year Round 

Once a year, many Americans rediscover how much they love sweet potatoes. If you enjoy this natural anti-inflammatory, don’t wait until next Thanksgiving to add it to your dinner plate. For anyone with a bit of a sweet tooth, this veggie delivers both sweetness and good health. Plus the skin can be enjoyed along with the rest. 

One simple recipe from the website Eating Well takes just 20 minutes. After cooking the sweet potato in the microwave, dietician Sara Haas suggests splitting the potato open and mashing the insides with a fork before adding a touch of pepper and salt. After mixing it, add well-rinsed kale along with a can of black beans that have also been cooked. This combo provides three anti-inflammatory foods along with a decent amount of protein. Haas also suggests adding some olive oil, ground turmeric, cloves, cardamom, oregano, chili powder, ground cumin, and/or smoked paprika. Chopped walnuts or pumpkin seeds are also a healthy topping. 

  1. Delicious Drinks That Fight Chronic Inflammation 

Chances are some of your favorite beverages are inflammation fighters. That’s because many popular drinks including coffee and cocoa are plant-based and provide polyphenol power. Even dark chocolate is loaded with this incredible compound. So are many teas including black, green, white, and oolong. Although all of these beverages have different benefits (with green tea, for example, often touted as a longevity lengthener), they all deliver antioxidants which makes them a natural anti-inflammatory. 

Although red wine contains resveratrol, which reduces inflammation, its inclusion in lists of healthy foods has recently become controversial. That’s because of ongoing debates in the scientific community about whether or not even moderate alcohol consumption  raises the risk of certain cancers. While some large studies have suggested that those who abstain completely from alcohol don’t live as long as those who consume it in moderation, other later studies have suggested otherwise. 

One doctor, Laura Catena, who earned a degree in biology from Harvard and an M.D. from Stanford and also runs Argentina’s century-old Bodega Catena Zapata is firmly on the side of moderate drinking for anyone over the age of 40. She points to research showing it can decrease stress and prevent the blood clots that lead to heart disease – which causes more deaths than cancers attributed to excess alcohol consumption  “If you want to live longer it would be the dumbest thing to stop drinking. If it weren’t for addiction, doctors would be prescribing alcohol in moderation to people over 40,” Catena told The Wall Street Journal. 

Many of the world’s longest-lived residents drink alcohol on a daily basis. Perhaps the best advice is that if you are enjoying an anti-inflammatory diet and currently drink one or two glasses of red wine daily, you are likely lengthening your lifespan. However, if you don’t currently drink alcohol, there’s no good reason to start. And exceeding ten ounces of red wine per day may be harmful.

Just as important as eating an anti-inflammatory diet is reducing or eliminating foods that cause inflammation. This includes sugar-laden beverages like soda and juice along with many store-bought cakes and cookies. Fried foods, salts, and most processed foods have also been linked to inflammation in the body. 

Many doctors have long recommended either avoiding the consumption of red meat or limiting its appearance on the dinner table to once or twice a week. Studies suggested that red meat causes chronic inflammation. However, recent longevity research has shown that in participants with a body mass index below 25 (which is considered a healthy body weight), regular consumption of red meat does not produce markers indicating chronic inflammation. What makes this finding so significant is that other studies have shown that when people consume foods considered inflammatory they often have chronic inflammation despite not exhibiting any of the common risk factors like obesity or heart disease.

To learn more about fighting chronic inflammation and making lifestyle changes that can extend your life expectancy, download the Kyla App. Along with being able to order at-home tests that detect inflammation in the body, you’ll be invited to enroll in Kyla’s Anti-Aging Program. This lets you consistently track your progress while leveraging your diet and fitness changes as you consistently set achievable goals. The Kyla app includes AI-generated actions that will help lengthen your longevity and increase your healthspan – the number of healthy, disease-free years you’ll enjoy. So, download the Kyla App today and eliminate the enemy of longevity, chronic inflammation! 

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