Eat fish twice a week
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The American Heart Association recommends eating two servings of fish (particularly fatty fish) every single week—a goal most Americans are not meeting.
Include more nuts in your diet
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Nuts may be best known as a plant-based source of protein. But they also deserve to get attention over their rich phytochemical content, a factor that may help combat inflammation.
Consume dairy foods
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"There have been three systematic reviews (these are research studies that compile the results of several other research studies) over the last six years showing dairy foods
Add watercress to your plate
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Watercress is a unique aqueous green vegetable that adds a slightly peppery taste to your plate. It is jam-packed with many nutrients and it is a low-calorie food.
Cook with olive oil
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Incorporating olive oil into your diet can also play a crucial role in fighting inflammation. Extra virgin olive oil is high in antioxidants known as polyphenols
Enjoy berries for dessert
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Berries, like strawberries, blueberries, and raspberries, are not only delicious and free from added sugar, but also packed with a variety of anti-inflammatory compounds.
Limit or avoid alcohol
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While moderate drinking—up to one drink per day for women and two drinks per day for men—may have some protective effects on the heart, excessive alcohol consumption can lead to a host of health problems.
Have an apple with nut butter at snack time
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Apples are an excellent addition to an anti-inflammatory diet. Not only are they a rich source of dietary fiber, which aids in digestive health, but they also offer a substantial amount of quercetin.