The #1 Food to Lower Inflammation, Recommended by Dietitians

Inflammation is a buzzword that rightly comes up quite often. Although not all inflammation is bad, chronic inflammation has been linked to many serious conditions, such as heart disease, cancer and cognitive decline. The good news is that eating the right foods can prevent and reduce inflammation in the body. In fact, you might be surprised to learn that omega-3 is actually one of the best nutrients for reducing inflammation.

Omega-3 are polyunsaturated fatty acids, and there are three types: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). ALA is found in nuts and seeds, while EPA and DHA come from marine life, such as algae and fish. As long as you are not afraid of the fat, getting this nutrient every day is simple. This article will teach you more about omega-3s, how they help with inflammation and ways to consume more of them in your diet.

Pictured Recipe: Lemon-Garlic Salmon Skillet

How Omega-3 Helps with Inflammation

“When we eat omega-3s, our cell membranes are able to produce metabolites that calm inflammation and turn on a switch that tells the body to start healing damage to cells and tissues caused by inflammation,” says Maggie Moon, MS, RD, brain. health nutrition expert and bestselling author of The MIND Diet. “Our cell membranes love omega-3s; good cell membrane integrity is what keeps our cells functioning as they should,” adds Moon.

In addition, “omega 3 can help create ‘mediators’ or communications in the body that help balance inflammation that is good for the body (such as when healing from an injury) and inflammation that is not good when it becomes chronic, systemic and can lead to the development or worsening of chronic diseases,” says Seattle-based registered dietitian nutritionist Ginger Hultin MS, RDN, CSO, owner of Ginger Hultin Nutrition and author of Anti-Inflammatory Diet Meal Prep.

Speaking of chronic disease, omega-3 has been shown to potentially prevent several conditions. Below are some of the ways that omega-3 helps with inflammation.

May Help Support Your Heart

There is an abundance of research on the benefits of omega-3 intake and cardiovascular health. “Omega-3 can have a positive effect on many aspects of the [cardiovascular] system, from slightly thinning the blood to potentially lowering blood pressure or triglyceride levels, and even playing a role in lowering the risk of coronary heart disease or cardiovascular events, such as heart attacks,” says Hultin. In fact, a 2019 meta-analysis of the Journal of the American Heart Association found that consuming marine sources of omega-3 can reduce the risk of heart attack, cardiovascular disease, and death from heart disease. The authors of the study attribute these findings to the anti-inflammatory effects of the unsaturated fat.

“Furthermore, [a 2022 study in Advances in Nutrition] shows that walnuts, the best source of omega-3 ALA among nuts, have a beneficial role in keeping the heart and brain healthy for healthy aging,” says Moon.

Can Benefit Your Brain

“The brain matter is 60% fat, and it prefers omega-3s to help neurons communicate effectively,” says Moon. Not only do omega-3s keep the brain working properly, they can also improve cognitive function. “There is some fascinating research on omega-3 and brain health, including a potential protective benefit against cognitive decline/impairment,” says Hultin.

A 2023 meta-analysis in The American Journal of Clinical Nutrition states that increased intake of EPA or DHA omega-3 fatty acid is associated with a lower risk of cognitive decline and may even reduce the risk of Alzheimer’s disease. Again, the results are likely due to the antioxidant nature of omega-3.

Can Improve Your Mood

Because of their ability to fight inflammation, omega-3s can affect cortisol (stress hormone) levels in the body. Randomized controlled trial in 2021 in Molecular Psychiatry asked healthy adults to supplement with omega-3 or a placebo for four months. The group supplemented with omega-3 had up to 30% lower cortisol levels. Because of these results, the authors believe that omega-3 supplementation may reduce stress levels and depression risk.

3 Ways to Get More Omega-3 In Your Diet

Do your body a favor and add more omega-3s to your meal plan. Here are simple ways to get more of this nutritious fat.

Eat Fish At Least Twice A Week

The American Heart Association recommends eating fish at least twice a week, but most people fall short of this goal. “If you eat fish and shellfish, some of the richest sources [of omega-3s] there’s salmon, herring, sardines, mackerel and trout,” says Hultin. “For people who are anxious; [that] cooking fish is complicated, or it will spoil too quickly, I tell them that they can fry fish from frozen in a little olive oil for a few minutes, season it, add a little liquid, then cover to steam for 6-8 more. minutes,” says Moon. Or keep it simple with 5-Ingredient Miso-Glazed Salmon or Gochujang-Glazed Grilled Mackerel.

Opt for Canned or Canned Fish

“Tinned fish is having a moment,” says Moon. “They’re conveniently shelf-stable, and choices like anchovies and sardines are sustainable blue foods,” she adds. Add anchovies to pasta with broccoli for a delicious and simple weeknight dinner, or toss sardines on top of a Greek salad for an easy lunch.

Include Nuts and Seeds in Your Diet

If you don’t like fish, include nuts and seeds in your diet for omega-3. “Walnuts are the only nut with a significant amount of omega-3 ALA at 2.5g per handful (about one ounce), which is more than 100% of the daily recommended intake,” says Moon. Besides tossing them on breakfast bowls, walnuts can be used in pesto or as a plant-based taco meat. Hultin adds that flax seeds are a good source of omega-3 and are a great addition to smoothies.

The Bottom

Omega-3 is a beneficial unsaturated fat that helps reduce inflammation in the body. Eating omega-3s can reduce your risk of heart disease and cognitive decline. That said, other nutrients, such as antioxidants, also play a role in reducing body inflammation. Include more fish, nuts and seeds in your daily diet to get regular omega-3s.