The anti-inflammatory diet: Foods to embrace and minimize

Some of the most powerful tools to combat harmful inflammation are found in your fridge and pantry. Chronic inflammation is linked to an increased risk of heart disease and stroke, but studies show that a healthy eating pattern can help. What you eat more of – and what you eat less of – are both impactful. Here’s how to fill your plate to support long-term health and help reduce chronic inflammation.

What is chronic inflammation?

Our body has an amazing built-in defense tool called the immune system, which recognizes and destroys harmful agents. Inflammation is part of the body’s natural response to combat harm. Sometimes inflammation is acute, which means it lasts a few days – this happens when you fight a cold or cut your finger.

Other times, inflammation is chronic. This means it lasts for several months or years and causes continuous harm to the body. It can lead to chronic inflammatory diseases, which the World Health Organization calls “the greatest threat to human health.” Chronic inflammation has been linked to:

• Heart disease
• Stroke
• Type 2 diabetes
• Some types of cancer
• Arthritis
• Allergies and asthma

There are many factors that link to chronic inflammation, including age, genetics and family medical history. Lifestyle factors (diet, exercise, stress, smoking), environment and socioeconomic status also play a role.

Researchers are looking closely at how nutrition affects inflammation, and a main focus has been on heart health. Studies show that anti-inflammatory diets that contain lots of vegetables, fruit and whole grains may reduce the risk of heart disease, while pro-inflammatory diets with lots of ultra-processed foods can increase the risk.

In fact, one study found a 28 percent greater risk of stroke and a 46 percent greater risk of heart disease in people eating more pro-inflammatory foods and few anti-inflammatory foods. Both what you eat – and what you minimize – can make a difference.

What is an anti-inflammatory diet?

An anti-inflammatory diet is filled with a variety of foods that help reduce inflammation in the body, which lowers the risk of heart disease and stroke. Overall dietary patterns (what you eat day after day, the habits you follow for the long term) are more important to prevent inflammation than any singular food.  

An anti-inflammatory diet is filled with nutrients that help reduce inflammation, such as omega-3 fats, fibre and antioxidant vitamins (such as vitamin C). Here are some foods to include in a healthy dietary pattern to reduce inflammation: 

• Fruits and vegetables: especially berries, leafy greens and orange-coloured produce 
• Whole grains:  oats, whole wheat and pot barley 
• Fish: including fatty fish, like salmon, trout and sardines 
• Nuts and seeds: including walnuts, flax and chia 
• Legumes: such as beans and lentils 
• Olive oil: especially ones labelled as “high polyphenol”   
• Coffee: black tea and green tea, which are high in antioxidants 
• Fermented foods: such as yogurt, kefir and kimchi 

If you are looking for an anti-inflammatory dietary pattern to follow, you can try Canada’s Food Guide plate, the Mediterranean diet or the Dietary Approaches to Stop Hypertension (DASH) diet. These patterns are filled with the foods listed above.  

In addition to food, these patterns also recommend adequate physical activity, getting enough sleep, and spending time with family and friends. All these choices help reduce inflammation.

Which foods cause inflammation?

Ultra-processed foods, which are mechanically produced and made with any combination of added sugars, fat, salt and additives, promote low grade chronic inflammation. Foods that lead to inflammation should be minimized in the diet, especially if alternatives are available. These include: 

• Processed meats: such as deli meat, bacon and sausage 
• Sugary foods: like baked goods and candy 
• Fast foods: anything deep-fried or high in salt, refined flour and sugar  
• Sweetened beverages: such as soda 
• Refined carbohydrates: like white flour, in bread and pastries 

Unprocessed red meat (like beef or pork) may also be inflammatory, but the studies on this are mixed. Some dietary guidelines suggest limiting red meat to a few times a month and suggest avoiding processed meat (like sausage) completely. Research is ongoing, and red meat may affect different people in different ways.

What should I eat? 

When possible, choose whole or minimally processed food instead of ultra-processed foods. Of course, it’s not always possible to eat well. Time, convenience and budget restraints often factor into the foods we choose. Here is some helpful information and tips for making healthy eating more convenient.  

If you want to focus on an anti-inflammatory diet, here are some foods you can choose and foods to reduce when possible.

Include these more in your dietary pattern:

• Vegetables – any fresh, frozen or canned 
• Fruits - any fresh, frozen or canned  
• Whole grains such as oats, whole grain breads and brown rice 
• Oily or fatty fish such as salmon, trout and sardines - fresh or canned 
• Nuts and seeds 
• Olive oil 
• Water, coffee and tea
  
  

Minimize these in your dietary pattern:

• Fast food and deep-fried food 
• Sugary treats like candy 
• Refined grains like white bread and commercial baked goods 
• Red and processed meat 
• Salty processed snacks like chips 
• Margarine, shortening and lard 
• Sweetened beverages such as soda

Try these anti-inflammatory diet recipes

Here are some Heart & Stroke recipes that contain anti-inflammatory ingredients such as fish, legumes, leafy greens and whole grains:  

• Chunky white bean and vegetable soup 
• Mediterranean salad with roasted vegetables 
• Roasted salmon with citrus slices 
• Artichoke and spinach rotini salad with tuna 
• Kale chickpea salad with trout 
• Broccoli and tofu sheet pan dinner 
• Quinoa, black bean and mango salad 

Learn more about: 

• Ultra processed foods 
• DASH diet 
• Healthy eating basics 

Plan healthy meals ahead of time using our healthy meal planning toolkit. 

Browse other heart healthy recipes.