Reddening skin, stiff joints, and persistent pain—these symptoms of inflammation can make it feel like your body is sabotaging itself.

Ironically, this process is actually a key component of your immune response and a tool for restoring damaged tissue. But if it becomes more severe or chronic, it may potentially do more harm than good. Luckily, there are certain nutritious foods that can help you better regulate it for optimal health.

Avocados

It’s time to start springing for that side of guacamole: the unsaturated fatty acids, vitamins, and minerals in this savory fruit may rein in inflammatory cells.

Meal tips: Smash a fresh avocado, adding a pinch of seasoning and fresh lemon or lime juice. Smear this mixture onto a sandwich as a substitute for mayonnaise, or serve it on toast as a low-effort side.

Fatty fish

The omega-3 fatty acids in fish like salmon and tuna offer a treasure trove of health perks, including decreasing your body’s production of inflammatory chemicals.

Meal tips: Swap at least two meals a week for fish-based dishes, baking them with olive oil, fresh lemon slices, and a flavor-packed spice mix like Cajun blackening seasoning.

Nuts

Eating these crunchy, bite-sized treats regularly could help keep inflammatory markers of C-reactive protein and more under control, potentially reducing your risk of heart disease and arthritis as well as some cancers.

Meal tips: For an instant snack or salad topper, toast your favorite nuts in an ungreased frying pan until fragrant and golden brown, then remove and sprinkle with a pinch of salt.

Olive oil

A Mediterranean superfood, olive oil offers tremendous anti-inflammatory properties, including oleocanthal, a chemical so advantageous that it’s similar to taking ibuprofen.

Meal tips: Swap butter, coconut oil, and other less beneficial options for olive oil when preparing virtually any savory dish.

*Talk to your doctor before making any dietary changes.