Surprising Anti-Inflammatory Food You Should Be Eating More Of But Probably Aren’t

When you think of anti-inflammatory foods, fatty fish like salmon, sardines and mackerel might not be the first to come to mind—but registered dietitians agree that they should be. Rich in omega-3 fatty acids, fatty fish may help reduce chronic inflammation and lower the risk of chronic diseases, like heart disease, type 2 diabetes, Alzheimer’s disease and cancer. “Including more fatty fish in your diet may support overall health and reduce your risk of these inflammation-related conditions,” says Lauren Manaker, M.S., RDN.

Read on to learn why fatty fish like salmon, sardines, mackerel, herring and anchovies are anti-inflammatory foods that you should be eating more of, plus tips for incorporating fish into your diet.

How Can Fatty Fish Help With Inflammation? 

Fatty fish like salmon, tuna, mackerel, sardines and anchovies are an excellent source of omega-3 fatty acids. More specifically, they’re rich in the long-chain omega-3 fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory effects. “These essential fatty acids play a critical role in reducing inflammation in the body,” Manaker says. “They work by decreasing the production of inflammatory molecules and compounds, which can help manage chronic inflammation linked to conditions like heart disease.” 

One study found that consuming two to three portions of fish per week reduced the risk of cardiovascular disease and cardiovascular disease outcomes by 8% and 10%, respectively. It also found that daily fish intake reduced the risk of heart disease by up to 30%.

You can think of these anti-inflammatory properties as a protective barrier that helps defend the body against cellular damage.“Consuming more fatty fish[may also] help ensure our organs are protected from external and internal threats, such as pollutants,” says Tracy Lockwood Beckerman, M.S., RD. These essential fatty acids are also important for supporting heart, brain and skin health, adds Maddie Pasquariello, M.S., RD.

Because the body can’t produce them on its own, it’s essential to consume omega-3s through food. There’s no official recommendation for how much EPA and DHA to consume daily. However, the American Heart Association recommends eating 3 ounces of fish—preferably oily fish—at least twice a week.

Other Reasons to Eat Fatty Fish

Beyond their anti-inflammatory benefits, fatty fish are also a great source of protein, which helps with muscle repair, growth and immune functioning. They also contain a variety of micronutrients that are essential for overall health. “Fatty fish are a source of vitamins and minerals such as vitamin D, a nutrient crucial for bone health and immune support, and selenium, an antioxidant that protects cells from damage,” says Manaker.

Tips For Eating More Fatty Fish

• Add Sardines or Anchovies to Salads, Snacks and Appetizers: “I love using anchovies in Caesar dressing or on top of salads, and sardines are delicious on toast as an appetizer or snack,” Pasquariello says. 
• Start With a Milder Fish: “Salmon and tuna are some of the easiest fish to cook, requiring just a quick sear or bake in the oven, ” Pasquariello says. “I love pairing salmon with a Dijon mustard glaze or simple lemon and olive oil dressing, or cooking tuna with a quick sear on each side and topping it with sesame seeds and soy sauce.” Trout is another mild fish that’s quick to prepare. 
• Enjoy in Smaller Amounts: If you don’t love the taste of fish but still want to give it a try, consider a dish where fish plays more of a supporting role rather than the central focus. “You can add fish to dishes like pasta along with other ingredients to ‘dilute’ the taste while still reaping the benefits,” Manaker says. 
• Eat More Canned Fish: Canned fish, like salmon or sardines, offer a convenient and cost-effective way to add more fish to your diet. 
• Stock Your Freezer With Frozen Fish: Keep frozen fish on hand for nights when you’re too busy to make it to the grocery store. “Frozen options provide the same beneficial antioxidants and anti-inflammatory properties as fresh fish and might even have a less pronounced fishy smell during cooking,” Beckerman says. Plus, you can cook salmon directly from frozen—no thawing required. 

The Bottom Line

Fatty fish are rich in omega-3 fatty acids and are an excellent addition to an anti-inflammatory diet. If you’re not eating fatty fish like tuna, mackerel, sardines or and salmon regularly, now is a great time to start. And remember, eating fish doesn’t have to be complicated or expensive. Try adding fresh or canned fish to scrambled eggs, salads, toast, stir-fries or pasta dishes. 

“Start by incorporating it into meals you already enjoy—think salmon on a salad, mackerel spread on whole-grain crackers or tuna in a wrap,” Manaker says. “Aim for about two servings of lower-mercury fatty fish per week.”