A Nutritionist Reveals the Number-1 Food to Eat to Lower Inflammation

There’s been a lot of chatter about inflammation over the past few years. Specifically, chronic inflammation, which research points to for messing with your body’s normal functions, potentially increasing your risk for some serious health issues, like heart disease, type 2 diabetes, arthritis, and even certain cancers. Various lifestyle habits contribute to inflammation levels, but if you’re looking to tamp down on inflammation in your body, a dietitian reveals the one nut you should be eating: walnuts.

Meet the expert: Lauren Manaker M.S., R.D.N., L.D.

“Walnuts are an excellent source of anti-inflammatory nutrients, making them a great addition to a balanced diet. They are the only nut that is considered to be an excellent source of alpha-linolenic acid (ALA) omega-3 fatty acid,” Lauren Manaker, M.S., R.D.N., L.D., previously explained while describing foods that fight inflammation. “Some data suggest that because of the ALA content, walnuts may have anti-inflammatory effects. Data published in Antioxidants suggests that walnuts also contain several urolithins, which are compounds known for their anti-inflammatory and antioxidant properties. Beyond omega-3s and urolithins, walnuts also contain polyphenols, a type of antioxidant that may combat oxidative stress, which often contributes to chronic inflammation.”

While snacking on walnuts has its benefits, if you’re truly looking to make some serious strides towards lowering inflammation, you’ll want to adjust your eating patterns by opting for an anti-inflammatory diet. The diet involves “a pattern of eating focused on incorporating nutrient-dense, whole foods that support your body’s natural defenses,” according to Manaker. “This dietary pattern is about abundance—more colorful plants, more healthy fats, and fewer ultra-processed, sugary, and fried foods.” Think: fruits, vegetables, whole grains, nuts, seeds, and fatty fish rich in omega-3s, such as salmon and mackerel.

Check out more about combatting inflammation through food in Prevention’s 28-day Anti-inflammatory Diet.