Fatty Fish (Salmon, Sardines)
Omega-3–rich fatty fish like salmon and sardines can help reduce systemic inflammation. Human trials link EPA/DHA intake to lower CRP and pro-inflammatory cytokines, and studies in rheumatoid arthritis show modest improvements in pain and stiffness.
Chronic inflammation contributes to joint pain, cardiovascular risk, and delayed healing. Omega-3 fats from fatty fish help shift the body away from inflammatory signaling, supporting healthier immune balance and symptom control when inflammation is persistent.
Fatty fish such as salmon, sardines, mackerel, trout, and tuna are among the most evidence-supported foods for chronic inflammation because they supply the long-chain omega-3 fats EPA and DHA. These fats influence inflammatory biology by competing with arachidonic acid–derived eicosanoids, helping reduce production of pro-inflammatory mediators while supporting the formation of inflammation-resolving compounds. Across multiple randomized trials, omega-3 intake is associated with reductions in CRP, TNF-α, and IL-6. Clinical studies in rheumatoid arthritis show modest reductions in pain and stiffness and, in some cases, reduced reliance on pain medications. Aim for two servings weekly or use supplements with clinical guidance.
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