Eat more vegetables, fruits, legumes, nuts, and seeds
Choose whole grains instead of refined grains
Eat fatty fish like salmon, sardines, and mackerel
Use olive oil as the main added fat
Reduce ultra-processed foods
Reduce added sugar and sugary drinks
Limit refined carbohydrates
Limit fried foods and trans fats
Limit processed meats
Maintain a healthy body weight
Exercise regularly
Sleep 7 to 9 hours per night
Manage stress
Stop smoking
Limit alcohol
Stay hydrated
Get enough fiber
Include spices like turmeric and ginger
Treat chronic infections or medical conditions
Follow prescribed medications for inflammatory diseases
Get regular medical checkups