Long-term, low-level inflammation is linked with conditions such as heart disease and type 2 diabetes. What you eat every day can influence it, and the most helpful patterns are also some of the most enjoyable.
What to eat more of
- Colourful vegetables and fruit: aim for half your plate.
- Whole grains, beans and lentils for fibre.
- Oily fish such as salmon or sardines twice a week.
- Nuts, seeds and extra virgin olive oil.
- Herbs and spices like turmeric, ginger and garlic.
What to limit
Highly processed foods, sugary drinks, refined carbohydrates and processed meats are associated with higher inflammation. You don't need to cut them out completely. Eating them less often makes a meaningful difference.
