Eating More of This Type of Nut Might Be the Easiest Way To Lower Inflammation

Eating More of This Type of Nut Might Be the Easiest Way To Lower Inflammation originally appeared on Parade.

If you’re looking to reduce inflammation in your body, you’ve landed on the right page. While you might be aware of the fact that your body experiences inflammation to protect you (known as acute inflammation) if you’re sick or stressed, Harvard Health notes that chronic inflammation is often triggered when toxins or an excess of fat cells are detected. Furthermore, chronic inflammation can, in some cases, lead to strokes or heart attacks. 

That said, changing your diet can be one of the easiest ways to reduce the body’s inflammation level. What if we told you that even simply incorporating one type of nut into your regular diet could be a game-changer?

You probably wouldn’t believe that adding one food into your diet could see that much impact, but it’s true (well, in moderation, of course). Parade tapped registered nutritionists and dietitians to explain how it works. 

Ready to learn more?

🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊

The Best Nut To Lower Inflammation, According to Dietitians

Lauren Bigio, MS, RDN, LDN, a clinical bariatric dietitian at Tufts Medicine, notes that eating walnuts can be a good way to lower inflammation as a result of their anti-inflammatory nutrients. “They contain omega-3 fatty acids (specifically ALA or Alpha-Lipoic Acid), which are known to reduce inflammation,” she says. “They also provide vitamin E, magnesium, and fiber, all of which support a healthy immune system and reduce inflammatory responses.” 

In addition to lowering inflammation, walnuts have several other health benefits. “They can help lower your bad cholesterol (LDL) and triglyceride levels, may help with age-related cognitive decline, and can help with digestion and weight management due to their fiber content,” explains Tracey Brigman, EdD, MS, RDN, LD, a licensed dietitian and clinical associate professor at the University of Georgia. 

Related: Cardiologists Are Begging You To Eat Less of This High-Protein Food if You’re Over 60

While Bigio notes that one or two ounces can be a safe amount of walnuts for most adults to consume per day, it’s best to consult with your doctor, nutritionist or care team to verify the right amount for your specific needs and health goals.

Brigman notes that if you suffer from gastrointestinal issues, have a history of kidney stones or are allergic to tree nuts, you may want to steer clear of consuming walnuts or get a sign-off from your provider. The last thing you want to do is experience an allergic reaction and unintentionally worsen inflammation!

That said, Brigman notes that if you have arthritis, an autoimmune disease or any other condition that increases inflammation, you might especially benefit from their anti-inflammatory properties. 

You also want to ensure you’re not consuming too many walnuts. According to the University of Rochester Medical Center, 1 ounce, or 14 walnut halves, contains about 185 calories. “Consuming too many walnuts can potentially lead to weight gain,” explains Brigman, and being at a heavier weight can also contribute to inflammation.

While you can eat walnuts by themselves, you can get creative with what you pair them with, including non-fat yogurt (which is my personal favorite) or as part of a salad with some leafy greens, berries and olive oil-based dressings, recommends Gianna Totillo, MS, RD, CDN, a registered dietitian and founder of The Diva Dietitian.  

Related: The #1 Best Nut for Weight Loss, According to Registered Dietitians

Other Foods To Eat To Lower Inflammation

While walnuts can be a great addition to your diet to lower inflammation, Brigman notes that there are several other foods you can incorporate into your diet to reduce inflammation that contain omega-3 fatty acids, polyphenols and/or antioxidants, which can include fruits, vegetables, healthy fats and whole grains.

Bigio adds that salmon, berries and olive oil are some great options. “Keep in mind, there is no standardized anti-inflammatory diet, but nutrition can have a significant impact on inflammation,” says Brigman. 

Related: The One Supplement You Should Never, Ever Take If You Have High Blood Pressure

While incorporating foods with anti-inflammatory properties can help reduce inflammation levels, complementing your diet with other healthy habits can be beneficial to maximize its impact. “Regular exercise, stress management, adequate sleep, and avoiding ultra-processed foods and added sugars can all help reduce inflammation,” says Bigio. And don’t forget the importance of staying hydrated—water is key!

UpNext:

Related: What’s Better for You—Walnuts or Pistachios? Registered Dietitians Share the Truth

Sources:

Eating More of This Type of Nut Might Be the Easiest Way To Lower Inflammation first appeared on Parade on Aug 21, 2025

This story was originally reported by Parade on Aug 21, 2025, where it first appeared.