Inflammation is the body's method of healing itself in response to an injury or exposure to a harmful substance. However, inflammation is not always beneficial. Chronic (or ongoing) inflammation occurs when the immune system attacks the body's healthy cells leading to autoimmune diseases such as rheumatoid arthritis, states of immune deficiency including Crohn's disease or skin conditions including psoriasis. Underlying chronic inflammation also may play a role in heart disease, diabetes and Alzheimer's disease.

Although evidence supporting the impact of specific foods on inflammation in the body is limited, some foods have the capacity to suppress inflammation, but it's unclear how often and how much is needed for this benefit. Though there's promising research for the impact of foods such as fatty fish, berries and tart cherry juice, beware of anything touted as an anti-inflammatory miracle.

"Current science advocates overall good nutrition to help enhance the body's immune system and provide antioxidants to reduce inflammatory stress," said Cheryl Orlansky, registered dietitian nutritionist and certified diabetes educator. "Healthy fats, such as omega-3 and omega-6 fatty acids, reduce inflammation and help regulate membrane function. These types of fats should be included in a healthy diet. Remove those fats that turn on inflammatory processes, such as saturated fat from meats, butter, cream sauces, fried foods and trans fat found in many processed foods.

Here are some other tips for reducing inflammation:

—Let fruits and vegetables make up at least half your plate at meals. Take care to regularly fit in fresh, frozen or dried berries and cherries. Be sure to eat a variety of vegetables, including leafy greens such as kale, chard and Brussels sprouts.

—Opt for plant-based sources of protein including beans, nuts and seeds.

—Choose whole grains instead of refined ones. Swap brown, black or wild rice for white rice; whole oats or barley for cream of wheat; and whole-wheat bread instead of white.

—Swap heart-healthy fats for not so healthy ones. Olive oil, avocados, nuts and seeds are a few delicious choices.

—Choose fatty fish such as salmon, sardines and anchovies to get a heart-healthy dose of omega-3 fatty acids.

—Season your meals with fresh herbs and spices. They pack a flavorful and antioxidant-rich punch.

Q and A

Q: Is it true that coffee lowers cancer risk? If so, does the type of coffee roast or the way it's prepared make a difference?

A: The clearest link between coffee and cancer risk is seen in the latest scientific report on preventing endometrial cancer from AICR/WCRF showing that coffee probably reduces risk of that cancer. That link was seen regardless of whether coffee was regular or decaf. Other analyses that have pulled together multiple studies suggest that coffee may decrease risk of liver, colorectal and other types of cancer.

Some of the substances in coffee that may protect against cancer include chlorogenic acids, caffeoylquininic acid and lignans. In laboratory tests, these compounds seem to turn on the antioxidant defense system and enzymes that deactivate carcinogens and encourage healthy levels of hormones related to cancer risk. But there are still many questions about coffee and cancer risk. Studies looking at types of roast and methods for preparing coffee so far do not provide consistent answers about whether these factors influence the protective effects of coffee. Coffee brewed with paper filters (common in the United States), seems to pose less hazard for blood cholesterol levels compared to boiled coffee (popular in Nordic and Middle East countries), but that does not seem to apply to cancer risk. Follow your healthcare provider's advice about coffee consumption as it relates to other health issues; for now, there's no reason to fear coffee as a cancer risk, and not enough solid data to choose one type over another for better protection.

Information courtesy of American Institute for Cancer Research.

Recipe

My family loves broccoli, and I'm always looking for a new way to fix it. Here's a recipe for lemon-parmesan broccoli, from Cooking Light Annual Recipes 2012 that was a hit.

LEMON-PARMESAN BROCCOLI

12 ounces broccoli florets, (5 cups raw)

2 tablespoons extra-virgin olive oil

2 garlic cloves, minced

1/2 teaspoon grated lemon rind

1 teaspoon fresh lemon juice

1/4 teaspoon kosher salt

3 tablespoons shaved Parmesan

Arrange broccoli in a steamer. Steam, covered, 4 minutes or until crisp-tender. Place broccoli in a large bowl. Heat a small skillet over medium-high heat. Add oil and garlic; cook 2 minutes or until garlic is fragrant. Add oil mixture, rind, juice and salt to broccoli; toss to coat. Sprinkle broccoli mixture with cheese. Yield: 6 servings (serving size: 2/3 cup).

Per serving: 71 calories, 2.9 g protein, 3.5 g carbohydrate, 5.7 g fat, 3 mg cholesterol, 1.7 g fiber, 146 mg sodium.

Charlyn Fargo is a registered dietitian at Hy-Vee in Springfield, Ill. For comments or questions, contact her at [email protected] or follow her on Twitter @Nutrition Rd. To find out more about Charlyn Fargo and read features by other Creators Syndicate writers and cartoonists, visit the Creators Syndicate website at www.creators.com.