Eat more vegetables, fruits, legumes, nuts, seeds, and whole grains
Choose fatty fish like salmon, sardines, and mackerel
Use olive oil instead of butter or margarine
Reduce ultra-processed foods, fried foods, and fast food
Cut back on added sugar and sugary drinks
Limit refined carbohydrates like white bread and pastries
Avoid or reduce alcohol
Stop smoking and avoid secondhand smoke
Maintain a healthy body weight
Exercise regularly
Sleep 7 to 9 hours per night
Manage stress with relaxation, breathing, meditation, or therapy
Stay hydrated
Treat chronic conditions such as diabetes, high blood pressure, and gum disease
Address food intolerances or allergies if present
Follow your doctor’s advice for any prescribed medications
See a healthcare professional if inflammation is persistent, severe, or unexplained