Many chronic diseases have one thing in common: inflammation. But you can fight it with food and feel better in no time. Learn the top foods to fight inflammation, as well as the top foods to avoid. Each recipe is armed with nutrient-packed, disease-fighting ingredients. Even better? The recipes are delicious, simple, quick, and even family-approved! Eat to beat inflammation and feel better today!
Eat to Beat Inflammation
FROM THE EDITOR
EAT Better FEEL Better • Inflammation is the root of several chronic diseases, so it’s important to understand which foods calm inflammation and which contribute to it. Fighting inflammation starts with a few smart food choices—no diet overhaul needed.
TOP 10 • ANTI-INFLAMMATORY FOODS TO EAT
TOP 8 • PRO-INFLAMMATORY FOODS TO EAT LESS OFTEN
Long-Term Effects
CUTTING OUT FOOD GROUPS
UNDERSTANDING OMEGAS
BETTER BREAKFAST • Target inflammation with the first meal of the day. Whether you prefer sweet or savory breakfast options, there’s an antioxidant-packed breakfast option for you.
OATMEAL 4 WAYS • Plain Jane oatmeal gets an A.I. makeover. Punch it up with our ideas for nutritious mix-ins.
make & take LUNCHES • Skip the sad desk salad and the greasy fast food. And opt for these flavor-forward, disease-fighting lunches. With just a little prep, each can be made ahead for totally totable meals the next day.
20-MINUTE DINNERS • Healthy dishes don’t have to be labor-intensive. When you need dinner on the table fast, opt for these recipes chock-full of fresh produce and healthy fats. Even better? They all use one pan, making cleanup a cinch.
GOOD CATCH • Get hooked on fish and seafood. Both are linked to numerous health benefits, including reduced inflammation. Sail into healthy waters with these deliciously simple recipes.
BUYING GUIDE • Here are a few tips to help you shop smart for seafood and fish.
GO GREEN • Follow these tips to buy sustainable seafood and fish.
DISH UP FISH • There’s plenty of fish in the sea, but when it comes to the types with the highest good-for-you omega-3 fat content, these are the best:
GREMOLATA 4 WAYS • Adding flavor doesn’t have to mean sky-high sodium amounts. Finish off a dish with one of these four refreshing gremolatas that keep salt in check.
A.I. IN AN INSTANT • Even pressure cookers can play a part in an anti-inflammation diet. These recipes make good use of the popular countertop appliance and whole, fresh ingredients.
UNDER PRESSURE • Cut cooking time in half with a pressure cooker. If memories of your grandmother’s pressure cooker hissing on the stove have you hesitating about using one, it is time to reconsider. Modern pressure cookers work silently and have multiple safety measures built into their designs.
noodle POWER BOWLS • Fighting inflammation has never been easier with these veggie noodles. Top with protein and flavorful mix-ins, then twirl and slurp away!
your GOOD SIDE • Fill out your plate with one of these quick-to-prep or make-ahead side dishes. Each boasts anti-inflammatory produce and good-for-you flavor boosters.
LEVEL UP • Give your health a boost when you add these ingredients to main dishes and drinks. Spices and herbs such as turmeric, ginger, cinnamon, and more deserve a place in your kitchen. Each contains anti-inflammatory properties and is a surefire way to add big flavor and drama to dinnertime.
SPICED NUTS 4 WAYS • Follow this formula for a heart-healthy take on spiced nuts that doesn’t overdo it on the sugar or sodium but keeps them flavorful.
GUT HEALERS • Fermented foods are bubbling up as the newest health craze. And for good reason: Fermentation creates gut-friendly bacteria that fends off inflammation. Try...
