26 Delicious Defenders: Battle Inflammation with These Tasty Treats

11. Olive Oil

Olive oil is a basic and integral piece of the Mediterranean diet. It is considered one of the healthiest oils for cooking because it is mainly comprised of monounsaturated fatty acids, a healthier form of fat. This oil has been shown to lower cholesterol levels, help with blood sugar control, and improve blood vessel function. In addition, the oil helps reduce the signs of inflammation in the body. It contains high levels of oleocanthal, an antioxidant that reduces the chemical markers of inflammation in the blood stream, a sign of lower inflammation. There are higher levels of oleocanthal in the extra virgin variety of olive oil as compared to more processed varieties. For this reason, patients looking to reduce inflammation through diet should look for extra virgin olive oil.

12. Avocados

Avocados have grown in popularity as a powerful health food. Although they are one of the few fatty vegetables, they contain monounsaturated fats, the best type for heart health. They also contain carotenoids that reduce the risk of cancer. Avocados are high in antioxidants, which we know can lower levels of inflammation in the body. Recent studies have suggested eating avocados can offset some of the inflammation caused by less healthy food choices. Subjects who ate a hamburger with a slice of avocado had lower inflammation marker levels than those who ate the hamburger alone. There is growing evidence indicating the large seed of the avocado may contain even stronger anti-inflammatory power than the rest of the vegetable. The seed extract may have properties similar to steroids and common nonsteroidal anti-inflammatory medications.