Anti-Inflammatory Foods Men Over 50 Should Be Eating

For men over 50, concerns like achy joints, heart health and maintaining muscle often start to feel more front-of-mind. And while inflammation isn’t always harmful—short-term inflammation plays an important role in healing and immune defense—chronic inflammation is linked to poorer health outcomes, including a higher risk of heart disease and diabetes.

“Regular human metabolism naturally produces inflammation throughout the body, but it tries to control it through anti-inflammatory pathways,” shares Dustin Moore, PhD, RD. “It’s not often discussed, but the pro- and anti-inflammatory mechanisms work in tricky balance with one another, and certain actions can influence that balance.” The foods we eat play a big role in either triggering or reducing inflammation. Focusing on fruits and vegetables, lean protein, healthy fats and whole grains is a core piece of anti-inflammatory diets. We dug into the research more and chatted with registered dietitians to highlight top anti-inflammatory foods that men over 50 should be eating. 

1. Fatty Fish

If you’re looking for a food to do double duty—reducing inflammation and keeping your heart healthy—fatty fish should be at the top of your list. Fish like salmon, anchovies and herring deliver omega-3 fatty acids.

Chris Mohr, Ph.D., RD, recommends, “Sardines. Yes, yes—sardines. They’re rich in omega-3 fats, vitamin D, calcium and other important nutrients for everyone.” He adds, “Most adults don’t eat adequate amounts of omega-3 fats and sardines can help fill the gap for this nutrient and others.”

Omega-3 fats are anti-inflammatory and the American Heart Association recommends eating seafood twice a week to help reduce the risk of heart disease. Omega-3’s may also help reduce the risk of certain cancers, dementia and age-related macular degeneration.

Not everyone loves sardines, but they work well in salads and pasta dishes. Honey-Soy Broiled Salmon and Garlic-Anchovy Pasta with Broccolini are two other yummy ways to get your omega-3’s.   

2. Berries

Berries deliver an antioxidant punch. “Whatever the mix—raspberries, blueberries, blackberries—just eat a serving of berries,” says Moore. “They’re a rich source of antioxidants, and they also provide a good dose of fiber, a key component of the diet that older men are frequently missing.” 

Berries get their color from flavonoids, including anthocyanins, which help reduce inflammation and disease risk. The compounds in berries may also help keep hearts healthy by improving cholesterol, specifically decreasing LDL or “bad” cholesterol levels.

“Eat them as is, or throw them in some Greek yogurt with a little granola for crunch,” advises Moore. Frozen berries are a great option to save some money and always keep berries on hand. They work well in smoothies and in these Blueberry Pie-Inspired Overnight Oats.

3.Beans

Beans and legumes may not be top of mind, but they are part of an anti-inflammatory diet and contain many plant compounds that help reduce inflammation.  Mohr notes, “The unsung hero of the nutrition world is fiber, and beans top the list as one of the best sources of fiber, among other nutrients as well.” Hitting your fiber goals “can drastically lower the risk of cardiovascular disease, many cancers, and more,” he adds. 

Beans add a source of plant-based protein and can help improve the diversity of your gut microbiome, reduce your risk for heart disease and type 2 diabetes and reduce chronic inflammation. The polyphenols in beans have antioxidant properties to help keep you healthy. Eating beans may also help with weight loss.

Mohr notes, “Beans are versatile, inexpensive and can complement almost any dish.” Try them in soups, salads, casseroles and in this Anti-Inflammatory Breakfast Bowl. 

4. Cruciferous Vegetables

“Cruciferous vegetables, which include broccoli, cauliflower and Brussels sprouts, are a good source of antioxidants and fiber,” shares Moore. They’re known for their key flavonoids, such as quercetin and kaempferol, which help reduce inflammation. Cruciferous veggies, in particular, when eaten as part of a balanced diet, are linked to reduced cancer risk. That includes colorectal cancer and prostate cancer, two of the most common cancers in men., 

Moore likes roasting his veggies in the oven or in the air fryer with some salt and cheese. There are so many ways to enjoy more cruciferous vegetables: add kale to a salad, cabbage to stir-fry or add them to a soup, stew or curry like this Slow-Cooker Cauliflower & Chickpea Tikka Masala. 

5. Oats

Mohr likes oats because they contain soluble fiber, which helps reduce your risk of heart disease. Fiber is important for your health in many ways, and it helps reduce inflammation because of what it does in your gut. Eating more fiber from whole grains, including oats, increases the production of short-chain fatty acids in your colon, which feed your gut bacteria, helps reduce your risk of colon cancer, and reduces inflammation in the gut. Fiber helps keep your blood sugar steadier, which can reduce oxidative stress from glucose spikes, and in turn tamps inflammation. Oats also contain anti-inflammatory compounds, like avenanthramides, to help reduce oxidative stress in the body.

“They can be soaked overnight and enjoyed in the morning, cooked, or eaten raw, with milk and berries,” adds Mohr. Get your fill with our High-Protein Apple & Peanut Butter Overnight Oats or try a classic Old-Fashioned Oatmeal. 

Other Strategies to Reduce Inflammation

Manage stress: “Uncontrolled and unmanaged stress is well studied and fairly destructive at the cellular level. Long-term, it can even contribute to chronic illness,” notes Moore. “I tell men all the time, build and maintain appropriate outlets that help you manage your stress, whether that’s exercise, sports or engaging in hobbies.”

Exercise regularly: Research links exercise with reducing chronic low-grade inflammation. Find movement that you enjoy and commit to staying active. That might look like walking, swimming, cycling, jogging, lifting weights or yoga. 

Prioritize sleep: It’s recommended to get at least 7 hours of sleep per night but about a third of Americans aren’t getting enough sleep. Falling short on sleep not only leaves you feeling tired, it can also increase inflammation. Getting adequate sleep can also help reduce your risk of high blood pressure and type 2 diabetes., Turn off screens before bed, limit caffeine in the afternoon and try to establish a healthy evening routine to be sure you’re getting enough shut-eye.

Limit alcohol: While the occasional beer or glass of wine isn’t likely to do much harm, drinking alcohol can cause oxidative stress and inflammation. Keep your alcoholic drinks to a minimum for your overall health and for the most anti-inflammatory diet.

Our Expert Take

It might feel overwhelming to start making changes to your diet, but there’s no need for an overhaul. Start small by adding a handful of berries to breakfast or making oatmeal a few times a week. “It’s never too late to start,” adds Moore. “There’s still plenty of life ahead of you. Make a simple change today, do it again tomorrow, and keep that practice going until it becomes habitual.”

While these anti-inflammatory foods can benefit everyone, they may be especially important for men over 50 to help improve gut health, heart health and reduce the risk of certain cancers. When you think of an overall diet to reduce inflammation, aim to eat a variety of colorful plant foods and a well-balanced diet. And it’s not about perfection. “The most important factor is consistency with any lifestyle habit, whether it is a dietary change, lifestyle change or other,” notes Mohr.