When we hear the word “inflammation,” most of us think of an injury to part of the body that then needs medication, treatment and rest so that it can heal and get back to normal. The short-lived, or acute condition will require the work of the immune system to repair the body part or fight the infection. In more recent years, we’ve learned that chronic or ongoing inflammation becomes a risk factor for illnesses such as cardiovascular disease, cancer and diabetes. The chronic inflammation isn’t necessarily something that you can feel, but just as medicines or rest can help heal an infection or sprained foot, food can either promote or inhibit inflammatory processes.

Peptides called cytokines are markers (or biomarkers) in the blood, which are present when inflammation or disease is in the body. They act as signaling pathways to achieve numerous processes when things aren’t right in the body. For example, abdominal obesity is associated with chronic low-grade inflammation. The inflammation leads to insulin resistance (high-blood sugar and perhaps diabetes), hypertension, abnormal cholesterol and triglycerides, fatty liver disease and various cancers.

Atherosclerosis, or hardening of the arteries was once thought to be simply the result of fat accumulation in the artery walls. It’s now known that inflammatory processes are the force behind the plaque development. Risk factors such as cigarette smoking, hypertension and diets rich in trans-fats (shortening, stick margarine, fried foods, cookies, pastries, biscuits) stimulate the release of the inflammatory cytokines. A cascade of events that follows leads to plaque formation and damage to vessels. Still, further inflammation results in stroke or heart attack.

Rheumatoid arthritis is another disease of inflammation. Due an autoimmune reaction, cytokines cause joint swelling, pain and joint destruction.

Nutrients from food can play harmful, pro-inflammatory roles or helpful anti-inflammatory roles.

Pro-inflammatory nutrients: Excess calories are considered pro-inflammatory. Data reveals that people who ate 30 percent less calories than their baseline over several years, had decreased cytokines, less body fat, improved insulin sensitivity and improved lipid profiles.

Trans-fatty acids cause an inflammatory response in heart tissue and artery walls.

Omega 6 polyunsaturated fatty acids like those from soybean, corn safflower and sunflower oils are on the rise. A healthy ratio of Omega-6 to omega-3 fatty acids are believed to be 1-4:1; however, the typical American diet now provides a ratio of about 10-20:1. This change increases the risk of inflammatory diseases such as cardiovascular disease, rheumatoid arthritis and irritable bowel disease.

Anti-inflammatory Nutrients: Omega-3 fatty acids EPA and DHA found in fatty fish and fish oil supplements suppress cytokines and decrease inflammatory signaling processes. Fish oil supplements in a dose of four grams a day for six weeks resulted in significant decreased levels of certain inflammatory cytokines. Rheumatoid arthritis symptoms were also reduced with two to four grams for three to six months.

Vitamin C is a powerful antioxidant that helps the immune response and reduces tissue damage at inflammation sites.

Vitamin E (gamma-tocopherol) is in such foods as seeds, nuts and vegetable oils. Supplements contain another form of Vitamin E (alpha-tocopherol). The vitamin E from foods may be more helpful than vitamin E pills alone, but research shows that they may work best paired together.

Polyphenols are found in fruits, vegetables, grains, chocolate, coffee, olive oil and tea. Many have powerful anti-inflammatory effects and block pro-inflammatory signaling systems.

Prebiotics are non-digestible substances like fiber and oligofructose that are fermented by good bacteria (probiotics) in the colon and promote their growth. Prebiotics and probiotics have been found to have favorable effects on inflammation (ulcerative colitis, Crohn’s disease, precancerous colon polyps) and they help the intestinal lining to block harmful pathogens from entering the body which can be a source of further inflammation or infection.

In a nutshell. A diet including at least four or five servings of fruits and vegetables may be one of the best defenses against chronic inflammation. They are a great source of vitamins, minerals, fiber and polyphenols with anti-inflammatory activity.

The Mediterranean diet includes generous amounts of vegetables, fruits, grains, legumes, nuts, fish and olive oil along with moderate red wine. Data from clinical studies have shown that this type of diet reduces plasma levels of inflammatory molecules and other substances.

Whole grains are valuable sources of fiber, phytochemicals, vitamins and minerals, so include oats, barley, quinoa and brown rice daily.

Finally, people who lost 10 percent of their body weight on a low-calorie diet had reduced levels of pro-inflammatory cytokins. So start small, and add an extra serving of fruit to lunch, have a handful of nuts for a snack or trade olive oil for corn oil. Starting and maintaining small changes can play a major role in reducing your risk of chronic disease by reducing inflammation in your body.

Laurel Mackenzie, RDN, LDN, CDE is the dietician for Vidant Beaufort Hospital.