Anti-inflammatory foods are usually whole, minimally processed foods rich in fiber, unsaturated fats, antioxidants, and omega-3s.
Good staples include fatty fish, olive oil, nuts and seeds, beans, colorful fruits and vegetables, whole grains, and spices like turmeric and ginger.
Good choices Fatty fish: salmon, sardines, mackerel, tuna.
Fruits: berries, cherries, citrus, grapes.
Vegetables: leafy greens, broccoli, cauliflower, peppers, onions, tomatoes.
Healthy fats: extra virgin olive oil, avocados, walnuts, almonds, chia, flax, hemp.
Plant proteins: beans, lentils, soy, chickpeas.
Herbs and spices: turmeric, ginger, garlic, rosemary, cinnamon.
Reducing processed meats, fried foods, baked goods made with trans fats, and other highly processed foods, since these are commonly linked with more inflammation.
Refined carbs and sugary drinks are also best kept low as part of an anti-inflammatory eating pattern.
That pattern of a Mediterranean-style diet is one of the best-studied anti-inflammatory eating patterns.
Women consuming a more pro-inflammatory diet are at increased risk for breast cancer, especially premenopausal women.
Foods that increase inflammation include red and processed meat; high-fat foods such as butter, margarines and frying fats; and sweets including sugar, honey, and foods high in sugar.
Fruits, vegetables, legumes, tea and coffee all have potentially anti-inflammatory properties.
Low-grade chronic inflammation is associated with several cancers.
While diet contributes to the state of low-grade chronic inflammation, there is no single dietary components, except alcohol, have been found to be strongly associated with breast cancer
In a study of more than 318,000 women from the European Prospective Investigation into Cancer and Nutrition (EPIC) who were followed for 14 years. (13,246 who developed breast cancer),
There was a positive association between an inflammatory diet and breast-cancer risk.
Women with highest quintile of Inflammatory diet had a significant 12% increase in risk of breast cancer compared with those in the lowest quintile of inflammatory diet.
The association between pro-inflammatory diets and breast-cancer risk was independent of breast cancer hormone receptor subtype.