Harvard experts outline dietary strategies to reduce chronic inflammation

Chronic inflammation, caused by an excessive or prolonged immune system response, can damage tissues and increase the risk of cardiovascular disease, type 2 diabetes, dementia, and cancer. While unhealthy lifestyle habits and the frequent consumption of processed foods like chips, cookies, and frozen pizzas can exacerbate inflammation, dietary patterns can help mitigate these risks.

According to experts from Harvard Medical School and dietitian Jeanne Luongo of Beth Israel Deaconess Medical Center, there is no single officially defined ‘anti-inflammatory diet.’ However, research suggests that dietary patterns such as the Mediterranean diet are among the most effective for addressing chronic inflammation. This approach emphasizes fruits, vegetables, whole grains, legumes, nuts, seeds, and unsaturated fats like olive oil, alongside small amounts of dairy and lean protein.

Other dietary approaches, including plant-based diets and the DASH (Dietary Approaches to Stop Hypertension) diet, also rely heavily on foods that contribute to reducing inflammation, particularly those rich in Omega-3 fatty acids.