Chronic low-grade inflammation is now understood as the root cause of most chronic diseases — heart disease, diabetes, cancer, Alzheimer's, depression. Diet is the most powerful dietary lever for controlling it.
Pro-inflammatory foods:
- Ultra-processed foods, fast food
- Added sugars and high-fructose corn syrup
- Refined carbohydrates
- Trans fats and excess omega-6 fatty acids
- Excessive alcohol
Anti-inflammatory foods:
- Fatty fish (omega-3s)
- Colorful vegetables and fruits (polyphenols)
- Olive oil (oleocanthal)
- Turmeric (curcumin)
- Ginger
- Nuts and seeds
- Green tea (EGCG)
Key insight: The Mediterranean diet is essentially an anti-inflammatory eating pattern — which explains most of its health benefits.
Reference:
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