Eating the right foods is potentially the best defense against inflammation-related diseases. Nearly all foods have some sort of an effect on the inflammatory system – they either speed it up or slow it down. Foods can be classified, then, as either inflammatory or anti-inflammatory. Fats are the key to controlling inflammation. The goal should be to eat a good balance of anti-inflammatory fats, while severley limiting the ingestion of inflammatory fats. Unfortunately, the typical American diet sees just the opposite taking place – most people eat 30 times more inflammatory fats than they do anti-inflammatory fats each day!

Inflammatory fats include omega-6’s as found in such sunflower, safflower and corn oil, while anti-inflammatories comprise omega-3’s as found in fish and omega-9’s as found in olive oil. The following guidelines will help you to adopt an anti-inflammatory diet, which could well be the most important healthy change you ever make in your life:

1. Eat more fish – You should eat fish at least two times per week. Fish is your key source of two vital omega-3 fatty acids – eicosapentaenoic (EPA) and docosahexaenoic (DHA). These are major anti-inflammatories. Mackerel, salmon, trout, sardines and tuna are good sources of these fatty acids. If you choose canned tuna, you’ll want to ensure that it’s packed in water, otherwise the omega-3 will seep into the surrounding oil. You can also get your omega-3’s from fish oil supplements. Take 2,000 mg daily of a supplement containing both DHA and EPA. Vegetarians can take flaxseed oil supplements, wheat germ or walnuts. The body has the ability to make its own EPA and DHA from these plant sources.

2. Remove trans fatty acids from your diet – Trans fatty acids are high in omega-6, which drives your body to make more inflammatory chemicals. Vegetable shortenings and hard margarines contain a lot of omega-6 fatty acids and so their consumption should be severely curtailed. Trans fatty acids, usually in the form of hydrogenated oils, are present in most processed foods.

3. Eat plenty of fruits and vegetables – The more colorful your plate, the better. Anti-inflammatory properties abound in such foods as blueberries, spinach, peppers and cauliflower. Set the goal of filling two thirds of your dinner plate with vegetables and fruit, with the remaining third consisting of some form of lean protein.

4. Reduce you intake of white flour and dairy products – These foods are inflammation system boosters. Those who are lactose intolerant are especially susceptible to their inflammatory system kicking into high gear when they eat white foods. This is because the body treats these foods as an invader, prompting the immune system to start its job of neutralizing and eliminating it.

5. Cut back on sugary foods – Sugary foods cause a surge in blood sugar. In response the pancreas produces more insulin, which, in turn, leads to the release of chemicals involved in the inflammatory response.

6. Take supplements – As already mentioned, fish oil supplements should be your number one choice. However ginger and turmeric are also proven anti-inflammatories. Take 400-600 mg of turmeric and 500-1,000 mg of powdered dry ginger daily. You should also consider taking Vitamin E, which has the ability to disarm inflammatory genes. Take 200-400 IU of Vitamin E daily.