Your immune system protects you from germs and other foreign substances that could make you sick by making parts of your body heat up and swell. However, sometimes it goes too far. That’s when such inflammation becomes chronic as a response to stress, junk food, or other lifestyle triggers.

This chronic inflammation is associated with many serious health issues, including diabetes, heart disease, certain cancers, arthritis, fatigue, and depression. You may need to change your diet and other daily practices to reduce your risk.

Start with these ideas for following an anti-inflammatory lifestyle.

Eating to Reduce Inflammation:

1. Focus on plants. Most vegetables and fruits are rich in protective compounds like antioxidants and polyphenols. Load up on spinach, kale, berries, and citrus fruit. Some vegetables like asparagus and sweet potatoes also serve as prebiotics that tightens your gut and lower inflammation.
   
2. Limit refined carbohydrates. On the other hand, foods like white bread and snack cakes have been stripped of fiber and nutrients. They encourage chronic inflammation and weight gain.
   
3. Steam and grill. Your cooking methods matter too. Instead of frying with oil, try steaming with water or grilling with dry heat.
   

4. Drink coffee. Moderate amounts of coffee also provide beneficial polyphenols. Just steer clear of the flavored coffee creams that are full of artificial thickening agents and sweeteners.

5. Add garlic. Many natural seasonings have anti-inflammatory properties. Spread roasted garlic on bread or add it to mashed potatoes and homemade pizza.
   
6. Choose healthy fats. Not all fats are created equal. Monounsaturated and omega-3 fats help to decrease inflammation. Good sources include olive oil, nuts, and fatty fish. By contrast, saturated fats aggravate inflammation, so go easy on red meat and whole-fat dairy products. Avoid trans fats.

You can reduce chronic inflammation by watching what you eat and drink and making other positive lifestyle choices. Protect your well-being and support healthy aging by bringing chronic inflammation under control.