Building an Anti-Inflammatory Plate

Turn these foods into a daily pattern:

• Make half your plate vegetables — leafy greens, cruciferous, and colorful produce
• Choose omega-3 proteins — fatty fish, walnuts, flaxseeds, and chia seeds
• Use extra virgin olive oil as your main cooking and dressing fat
• Eat berries daily — even a small handful adds anti-inflammatory polyphenols

This is not a restrictive program. It is essentially the Mediterranean pattern humans have thrived on for thousands of years. The goal is not perfection but a consistent tilt toward anti-inflammatory foods.