Food and inflammation

Inflammation is your body’s way of protecting itself from injury or infection. This response is helpful in the short term, but if it stays active for too long, it can lead to health problems, including heart disease.

Experts now believe that what you eat can affect inflammation—either increasing or reducing it. Knowing how inflammation works and how your diet plays a role can help you make better choices for your heart. 

What is inflammation

There are two types of inflammation: 

Acute inflammation is the ‘good’ type and is the body’s normal response to microbes, tissue damage or metabolic stress. It happens when something harmful or irritating affects our body (e.g. you get a cut, burn or bruise) [1]. When the inflammatory response is short-term, it serves a useful purpose by kick-starting our body’s defence system, protecting against further damage and helping us to recover. 

Chronic inflammation is the ‘bad’ type and happens when the inflammation process goes on for too long, or if there is too much of it. This type is linked with a range of diseases, including heart disease, where it plays a major role in the development of atherosclerosis. This is when plaque builds up in your artery walls and over time can cause a heart attack or stroke [2,3]. It is most commonly identified by high levels of inflammatory markers in the blood, which remain elevated over long periods of time. 

Foods that cause inflammation

There are certain foods which, if eaten in abundance may, 'switch on' inflammatory processes within the body. Some of these foods have already been associated with an increased risk of chronic diseases like type 2 diabetes and heart disease. 

Foods that contribute to inflammation include: 

  • low-fibre, refined carbohydrates like white bread, crackers, donuts, cakes and pastries 
  • sugary drinks like soft drinks, energy drinks, and fruit juices 
  • ultra processed and junk foods like confectionary, snack bars, potato chips, ice cream, biscuits and other sugary/salty snacks 
  • foods high in saturated fat and/or trans fats like takeaways and deep-fried foods. 

Do any foods help to fight inflammation?

Yes, we know foods that are whole, less processed, high in fibre, low in saturated fat, include omega-3 fats (especially from fish) and are rich in phyto-nutrients (found in plant foods) can help to fight inflammation. 

Some research shows that a traditional Mediterranean-style diet focused on fruit, vegetables, nuts, legumes, olive oil and fish is one way of achieving an anti-inflammatory diet.  

The good news is that most heart-healthy foods are also anti-inflammatory, and you don’t need to follow a special diet to eat these foods.  are also anti-inflammatory and you don’t need to follow a special diet to eat these foods.  

We recommend an eating pattern based around the following foods to keep your heart healthy and reduce inflammation: 

  • Vegetables and fruit of a wide variety and range of colours. In particular, there is evidence for the anti-inflammatory benefits of leafy greens (i.e. broccoli, silverbeet, spinach, cabbage, bok choy), tomatoes and berries because they are high in antioxidants like Vitamin C [5]. 
  • Legumes like beans, lentils, chickpeas and split peas. 
  • Grain foods like oats, barley, brown rice, wholegrain bread, quinoa, buckwheat and millet. 
  • Oily fish like mackerel, sardines and salmon, as well as other good sources of omega-3 fats like chia seeds, flax seeds and walnuts. 
  • Nuts, seeds and healthy oils like olive oil, avocado oil and flaxseed oil. 

Tip: There are also plenty of affordable options to suit all food budgets (e.g. frozen berries, canned chickpeas, frozen spinach and canned salmon). 

Herbs and spices – there is some research to show that drinking tea (e.g. black or green tea) and cooking with ginger, garlic and turmeric may be anti-inflammatory [4,6].  

Need some inspiration? Here are five delicious recipes that are not only heart-healthy but also packed with anti-inflammatory benefits. 

1. Warm roasted butternut and halloumi salad with sundried tomato yoghurt and fresh basil

This vibrant salad combines the sweetness of roasted butternut squash with the savoury taste of halloumi. Butternut squash is rich in antioxidants while fresh basil adds a burst of flavour.  

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2. Teriyaki tofu donburi bowl

Tofu is a fantastic source of plant-based protein. This teriyaki tofu donburi bowl is a delicious way to enjoy the benefits of tofu, paired with a flavourful teriyaki sauce and a variety of fresh vegetables. 

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3. Chicken rendang curry with turmeric rice and rojak peanut salad

This chicken rendang curry is a hearty dish with an array of herbs and spices. The turmeric rice adds a golden hue and the rojak peanut salad provides a crunchy and refreshing side. 

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4. Balanced Greek beef bowl with brown rice and yoghurt

This Greek-inspired bowl features lean beef, fibre-rich brown rice, nutrient-dense vegetables and a dollop of yoghurt. Fermented foods like yoghurt contain probiotics that support gut health and help reduce inflammation. 

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5. Fresh berries with Greek yoghurt and nuts

This simple yet delicious dessert pairs fresh berries with Greek yoghurt and a sprinkle of nuts. The berries are packed with antioxidants, and the nuts are a great source of healthy fats. 

View recipe

[1] Ricciotti E, Fitzgerald GA. Prostaglandins and inflammation. Arteriosclerosis Thrombosis and Vascular Biology. 2011;31(5):986-1000 

[2] Calder PC, Ahluwalia N, Albers R, et al. A Consideration of Biomarkers to be Used for Evaluation of Inflammation in Human Nutritional Studies. British Journal of Nutrition. 2013;109(S1):S1-S34 

[3] Calder PC, Albers R, Antoine J-M, et al. Inflammatory disease processes and interactions with nutrition. British Journal Nutrition. 2009;101 Suppl:S1-S45 

[4] Galland L. Diet and inflammation. Nutrition in Clinical Practise. 2010;25(6):634-40 

[5] Wannamethee SG, Lowe GD, Rumley A, Bruckdorfer KR, Whincup PH. Associations of vitamin C status, fruit and vegetable intakes, and markers of inflammation and hemostasis. The American Journal of Clinical Nutrition. 2006;83(3):567-574 

[6] Panahi Y, Hosseini MS, Khalili N, Naimi E, Majeed M, Sahebkar A. Antioxidant and anti-inflammatory effects of curcuminoid-piperine combination in subjects with metabolic syndrome: A randomized controlled trial and an updated meta-analysis. Clinical Nutrition. 2015;34(6):1101-1108