Foods we eat may help us prevent strokes, heart disease, diabetes and obesity. Some of these foods are called anti-inflammatory foods. These foods are shown to help decrease the inflammation in the arteries which decreases the chances for blood clots, plaque formation and hardening of the arteries.
These anti-inflammatory foods can be found easily in grocery stores or grown in a garden. They include foods like fish, beans, legumes, fruits and vegetables. These foods should be eaten more often in one’s diet, while pro-inflammatory foods (foods that cause inflammation) should be consumed sparingly. Lists of anti-inflammatory and pro-inflammatory foods follow:
- Beans and legumes: dry beans, tofu
- Beverages: green tea, red wine*
- Fish: cod, halibut, herring, oysters, salmon, tuna
- Fruits: apples, berries, cherries, citrus fruits, pineapple, tomatoesHerbs and spices: basil, cinnamon, ginger, mint, oregano, thymeNuts: almonds, hazelnuts, walnutsOils: canola, extra virgin oliveSavory snacks: dark chocolate**Vegetables: bell peppers, broccoli, cabbage, garlic, greens, onions, sweet potatoes
Excessive consumption of refined sugars: candies, pastries, sugar-sweetened beverages
Highly processed carbohydrates: doughnuts, potato chips
Oils: hydrogenated or partially hydrogenated fats oils
Processed meats: hot dogs, luncheon meats, sausageSaturated fats: butter, lard
- Trans fatty acids: solid margarine
*Portion size of red wine is up to 5 fluid ounces per day for women and up to 10 fluid ounces per day for men.
**Consume in moderation.
If you have any questions about anti and pro-inflammatory foods, please contact dietitians Rose Magner or Anne Blocker at