Some foods we eat can inflame our bodies & increase risk for chronic disease. Keep reading to see what foods to eat for an anti-inflammatory diet!

What is inflammation and its risks?

Inflammation happens when your body is fighting against things that harm it, such as viruses, bacterias, and toxins, as well as healing your body from the damage. In this case some foods can cause inflammation in your body (ex: fried foods, refined carbs, oils, sugars, etc. Our bodies trying to continuously fight that inflammation can weaken our body and our overall health thus leading to these diseases later in life. When our body overworks itself to fight to process these foods, it can increase the risk of chronic diseases such as type 2 diabetes and heart diseases.


According to a Healthline study, most pro-inflammatory diets increase the risk of developing heart disease by 48% and of developing stroke by 28%. This means that constant inflammation will damage the healthy tissues, cells and organs in your body. In other words, eating anti-inflammatory foods can significantly reduce the risk of developing such chronic diseases. Moreover, eating can prevent or treat other common health conditions such as allergies, Alzheimer’s disease, asthma, cancer, and depression. 


Foods to eat

Then, what are some foods to eat? The key for anti-inflammatory diets is to combine foods that are:
  • Rich in antioxidants
    • Fruits such as berries, cherries, and apples
    • Dark green leafy vegetables such as kale and spinach
    • Avocado
    • Broccoli
    • Sweet Potato
    • Nuts
    • Beans
    • Whole grains
    • Olive oil (of course!)
  • Contains healthy fats such as omega-3 fatty acids
    • Oily fish such as tuna, salmon, sardines
    • Flaxseed
    • walnuts
  • Unrefined or unprocessed 
    • Avoid fast foods or store-bought snacks. 
    • Instead, choose raw, whole foods!

Also, drinking tea and incorporating herbs and spices into your food and drinks, such as ginger and turmeric, are also beneficial to reduce inflammation in your body!


So what does olive oil have to do with an anti-inflammatory diet? 

Olive oil, specifically extra-virgin olive oil, is known to have anti-inflammatory properties. As a staple in the Mediterranean diet, olive oil contains a compound called Oleocanthal, which is known to reduce inflammation in your body the same way taking ibuprofen decreases inflammation. While it is not a dose for dose swap, studies suggest that a prolonged intake of olive oil can help your body over time fight inflammation, which will decrease the likelihood of disease. 

The keys to an anti-inflammatory diet

Sounds complicated? Here are some keys to incorporate anti-inflammatory foods into your diet.
  • Keep it simple
    • The simple rule is choosing whole foods and avoiding processed foods. Replace your unhealthy foods such as soda with water, or margarine with olive oil!
  • Check the label
When buying products from the store, always make sure what it contains and how it was made. Avoid foods that are highly processed with chemicals and additives. 
  • Keep your plate colorful and fun!
    • Incorporate a variety of fruits, veggies, beans, and proteins into your diet. This will make your meal colorful, which indicates that your meal is full of antioxidants.

Overall, an important aspect of your health is to reduce the inflammation in your body, which is caused by the fried, processed, and heavily modified foods we consume on a regular basis. Staying on a diet with mostly unrefined foods, colorful foods, as well as getting your fat from a healthy source like olive oil or nuts will help you stay healthy and happy! 

Do you stick to an anti-inflammatory diet? Let us know on our Instagram @yourolivoamigo! And don't forget to add Olivo Amigo to your meals to add all these awesome health benefits, The Vida Collection extra virgin olive oils are great for any recipe!