What Makes the Mediterranean Diet So Healthy

While fruit is always a nutritious choice, there’s evidence that cherries and berries, in particular, can lower inflammation, thanks to an array of plant nutrients, including polyphenols and carotenoids. Eating sweet or tart cherries was linked with decreased markers of inflammation in 11 studies in a 2018 research review in Nutrients. Those same compounds in many other berries, including cranberries, strawberries, and blueberries, have been found to lower the body’s inflammatory response.

To get more: Add frozen berries or cherries to your morning oatmeal or defrost and mix them with plain yogurt for sweetness without added sugar.

“Dark, leafy green vegetables may lower inflammation by increasing antioxidant levels,” says David Dunaief, MD, an internist in East Setauket on Long Island and in Brooklyn Heights, N.Y., and author of a 2019 study in the American Journal of Lifestyle Medicine that looked at the benefits of veggies. Antioxidants help balance unstable molecules that can damage the body’s tissues, and the decreased stress on the body leads to lower inflammation. In Dunaief’s study, eating roughly 2½ cups of dark, leafy green vegetables per day helped slash levels of C-reactive protein (CRP), a marker of bodywide inflammation, by 66 percent in about six months.

Beans and legumes, such as chickpeas and lentils, offer plenty of healthy protein. Their fiber and antioxidant compounds are known for helping to prevent inflammation.

To get more: Try blending a cup of baby spinach into a morning smoothie, eating a kale salad with lunch, and adding bok choy to your stir-fry dinner. For beans and legumes, heat up a bowl of lentil or black bean soup or blend white beans with olive oil, lemon juice, and garlic for a delicious dip.

Extra-virgin olive oil contains several beneficial plant compounds that have anti-inflammatory effects. For example, one called oleocanthal targets the same pathways as the pain reliever ibuprofen. When you taste an olive oil that contains the compound, you’ll feel a bitter spiciness in your throat upon swallowing it. (See CR’s olive oil ratings.)

To get more: Some of the olive oil you eat should be uncooked. Cooking olive oil with low levels of oleocanthal can further reduce those levels. So add uncooked oil to salad dressings or drizzle it on grilled fish or steamed vegetables.

One way the Mediterranean eating plan—and fermented foods like yogurt and kefir, in particular—can reduce inflammation is by improving the diversity and activity of gut bacteria. A 2021 study in the journal Cell found that blood levels of 19 inflammatory proteins decreased significantly in healthy adults who consumed a lot of fermented foods. (They ate an average of six servings per day for 10 weeks.) Those who were asked to eat a high-fiber diet didn’t have the same decrease in inflammatory proteins.

To get more: Have yogurt, kefir, or cottage cheese (labeled “cultured” or “probiotic”) at breakfast, and sauerkraut or other pickled vegetables (look for jars labeled “fermented” or “raw” in a store’s refrigerated section) with lunch or dinner.

Research suggests that eating tomatoes and tomato products may help lower inflammation. When 22 healthy men ate a serving of sofrito, a type of tomato-based sauce, their levels of two important markers of inflammation dropped, according to a 2019 Spanish study in the journal Nutrients. Lycopene is one of the main anti-inflammatory compounds in tomatoes, and cooked tomato foods are typically the most concentrated source of the nutrient. Like some other tomato sauces, sofrito also has onions, garlic, and olive oil, which are also anti-inflammatory. (See CR’s ratings of jarred tomato sauces.)

Some people with arthritis may avoid eating tomatoes and other nightshade vegetables like potatoes and eggplant, thinking that they trigger inflammation and joint pain. But there’s no research showing that nightshades cause inflammation. Indeed, plant nutrients in tomatoes (and other nightshade vegetables) are strongly anti-inflammatory.

To get more: Aim to eat tomato sauce or other tomato products daily for the most benefits. For a sauce that doesn’t require hours of simmering, try a sofrito: Dice an onion and sauté in olive oil until browned. Add 5 minced garlic cloves, 3 chopped tomatoes, 1 chopped bell pepper, and 7 ounces of tomato paste. Simmer for about 20 minutes, adding liquid as needed for the consistency you want.

Oily fish like salmon, sardines, mackerel, and anchovies are high in omega-3 fats. In a 2021 study in the journal Molecules, people at high risk of heart disease and type 2 diabetes who ate those fish twice a week for eight weeks saw lower blood levels of inflammatory markers like CRP.

To get more: You don’t need to spend a lot of kitchen time or money on fish. The kinds mentioned here are all available in cans or pouches. A couple of times a week, pop one open on a bed of leafy greens, top it with fresh herbs like basil or dill, and drizzle with high-quality extra-virgin olive oil.

Fried foods have high levels of acrylamide, a chemical byproduct thought to produce inflammation. Do a quick sauté, steam, or boil instead.

Refined carbohydrates made from white flour contribute to high blood sugar, which can create oxidative stress and set off low-grade inflammation. Choose higher-fiber carbs, like whole grains, which aid digestion and lower heart disease risk.

Added sugars (sugary beverages, candy, desserts) promote inflammation. In animals, at least, they may do so by altering the gut microbiome.

Processed meats (luncheon meats, bacon, sausage) are linked to inflammation that can contribute to cancer. Being overweight may boost the risk. The American Institute for Cancer Research suggests avoiding these meats altogether.