Regularly purchasing these seven items is the key to maintaining my good health.

I consider myself to be one of the healthiest individuals I know. While others my age often complain about various aches and pains, I am in the best physical shape of my life. I am able to keep up with people who are half my age at the gym, participate in 5K runs, and regularly engage in salsa dancing. Even more impressively, I managed to avoid getting sick during the previous cold and flu season.

So, what is my secret? A major part of it is my diet. With over twenty years of experience writing about nutrition, I am aware that the typical American diet significantly contributes to chronic cellular inflammation. This inflammatory state has been linked to the development and progression of chronic diseases such as heart disease, cancer, and dementia.

Let’s be clear, I do indulge in meat, have an occasional cocktail, and never pass up on dessert. However, unlike the majority of American adults who get more than half of their daily calories from ultra-processed foods, I avoid consuming a lot of these manufactured edibles. Ultra-processed foods include items such as fast food, packaged chips, TV dinners, and baked goods. Consuming high amounts of these foods has been associated with a pro-inflammatory state.

Instead, I choose to make most of my meals and snacks using whole foods and naturally anti-inflammatory ingredients. Here are the seven items I include in my weekly shopping cart:

1. Coffee

Every day, I start with a cup of espresso with a splash of milk. While there may be some debate about whether coffee is anti-inflammatory, current evidence suggests that moderate coffee consumption can have benefits. Coffee is one of the main sources of antioxidants in the American diet. These antioxidants combat free radicals, which contribute to cellular inflammation. Studies have even shown that frequent coffee drinkers have lower levels of inflammation and may live longer than those who consume less or no coffee.

2. Garlic

I use fresh garlic in almost every dish I cook, so I make sure to buy it every week. Garlic is well-known for its anti-inflammatory and antioxidant properties. However, it’s important to note that heat can affect its beneficial properties. Researchers have found that crushing or chopping garlic activates allicin, the main antioxidant compound. To preserve these nutrients, it’s recommended to let the garlic sit for 10 to 15 minutes after preparing it before cooking.

3. Extra-Virgin Olive Oil

Extra-virgin olive oil is my preferred healthy fat for cooking and adding to dishes. It contains oleic acid, which is known to inhibit inflammation. It also contains 20 other polyphenols, plant-based antioxidants that combat inflammation-causing compounds in the blood. Some studies have even suggested that one of these compounds may be as effective as ibuprofen in relieving inflammation. I choose an olive oil in an opaque bottle to protect it from light degradation, and I always check the harvest date to ensure freshness.

4. Walnuts

Walnuts are an excellent snack option for several reasons. They provide a combination of protein, fiber, and healthy fats in a satisfying package. Moreover, walnuts contain the highest levels of antioxidants compared to other nuts, particularly alpha-linolenic acid (ALA), a fatty acid that reduces inflammation and plays a role in preventing cardiovascular and neurocognitive diseases. I enjoy eating walnuts raw or chopped, and I add them to oatmeal, yogurt, salads, and baked goods.

5. Plain Strained (Greek-Style) Yogurt

Although dairy products can be pro-inflammatory, fermented products like kefir and yogurt seem to be exceptions. Research has shown that people who consume yogurt have fewer biomarkers of chronic inflammation compared to those who don’t. Yogurt’s probiotics contribute to a healthy gut, which is closely tied to overall immunity. I prefer strained (Greek-style) yogurt for its thicker, creamier consistency and extra protein. I enjoy it with fruits, granola, and a drizzle of honey or maple syrup. Additionally, I use yogurt as a marinade and in salad dressings, as a substitute for sour cream or mayo in recipes.

6. Canned or Pouched Salmon

Getting enough seafood can be a challenge for many Americans. However, seafood is a top source of lean protein and anti-inflammatory healthy fats. One study found that women between the ages of 35 and 70 who consumed 80 grams of salmon and other fatty fish daily for eight weeks showed reduced markers of inflammation. Canned salmon is a convenient option because it is shelf-stable. It can be used to make fish cakes, added to salads, or spread onto crackers. Some brands even offer flavored options for those who enjoy spicy or smoked salmon.

7. Oats

Whole grains like oats contain phenolic compounds that have anti-inflammatory effects. Studies have shown that consuming oats can lower systemic chronic inflammation in adults who are at risk for cardiovascular disease in as little as two weeks. Oats are incredibly versatile and can be used to make oatmeal, homemade granola, added to smoothies, and incorporated into baked goods for added fiber.

By incorporating these seven items into my weekly shopping, I prioritize my health and well-being. While there is no magic solution to staying healthy, making conscious choices to consume anti-inflammatory foods can significantly contribute to overall well-being.

Purchasing these seven items every week is my secret to maintaining good health.