BeansFiber-rich diets prevent blood sugar spikes that create inflammatory free radicals. Most individuals don't get enough—women under 50 need 25g per day, men 38g. Women 21g, men 50+ 30g.
Avocados include inflammation-fighting carotenoids, heart-healthy monosaturated fats, and free radical-fighting vitamins A and E. Soluble fiber reduces heart disease risk.
Sweet potatoes may replace normal potatoes. Polyphenols, antioxidants that may reduce free radical-induced inflammation, give it its vibrant orange hue. They contribute to your daily fiber intake of 4 grams.
Polyphenols in citrus fruits may "turn off" inflammation. Flavanones boost immunity and reduce inflammation. They provide an antioxidant taste to salads.
Kale, spinach, mustard, and mesclun, please! Carotenoids and vitamins A, C, E, and K in these vegetables may minimize the risk of stomach, breast, and skin cancers and heart disease.
Protein in nuts stabilizes blood sugar, limiting insulin release and free radical production. The insoluble fiber in nuts helps your stomach move. Almonds, walnuts, pecans, or 2 tablespoons of nut butter are heart-healthy snacks.
Salmon, tuna, and herring are omega-3-rich. Polyunsaturated fatty acids block inflammation-causing chemicals. Eat fish twice a week and aim for 1.1 g omega-3s per day for women and 1.6 g for men.