Anti-inflammatory diet

1. Anti-Inflammatory Diet

While there is no specific “diet” that people with rheumatoid arthritis (RA), should follow, researchers have identified certain foods that can help control inflammation. Many of them are found in the so-called Mediterranean diet, which emphasizes fish, vegetables and olive oil, among other staples.

2. Get Fishy

Certain types of fish are rich in inflammation-fighting omega-3 fatty acids, which reduce C-reactive protein (CRP) and interleukin-6, two inflammatory proteins in your body.
How much: At least 3 to 4 ounces, twice a week
Best sources: Salmon, tuna, sardines, anchovies and other cold-water fish

3. Eat Your Fruits and Veggies

Fruits and vegetables are packed with antioxidants, which support the immune system – the body’s natural defense system – and may help fight inflammation.
How much: At least 1½ to 2 cups of fruit and 2 to 3 cups of veggies per meal
Best sources: Colorful foods such as blueberries, blackberries, cherries, strawberries, spinach, kale and broccoli

4. Try a Handful of Nuts or Seeds

Nuts are full of inflammation-fighting monounsaturated fat, protein and filling fiber, too – a bonus if you’re trying to lose a few pounds.
How much: Eat 1.5 ounces of nuts daily (about a handful)
Best sources: Walnuts, pine nuts, pistachios and almonds

5. Break out the Beans

Beans have several antioxidant and anti-inflammatory compounds. They’re a low-cost source of fiber, protein, folic acid and minerals such as magnesium, iron, zinc and potassium.
How much: At least one cup, twice a week
Best sources: Try pinto, black, red kidney and garbanzo beans

6. Pour on the Olive Oil

Olive oil contains heart-healthy monounsaturated fat, antioxidants and oleocanthal, a compound that can lower inflammation and pain.
How much: Two to three tablespoons per day for cooking or in salad dressings or other dishes

Best sources: Extra virgin olive oil is less refined and processed. It retains more nutrients than standard varieties. For optimal freshness and quality, opt for oils packaged in dark bottles with a certification or seal (COOC, North American Olive Oil Seal, DOP) and harvest date close to the purchase date.

7. Peel Some Onions

Onions are packed with beneficial antioxidants. They may also reduce inflammation, heart disease risk and LDL, or “bad” cholesterol. Try them sautéed, grilled or raw in salads, stir-fries, whole-wheat pasta dishes or sandwiches.