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Inflammation gets all the buzz as a bad word, but the news is not all negative. Short-term inflammation—often from an illness or injury—is normal and important for healing, but chronic inflammation is problematic. It’s linked with chronic diseases like diabetes, cardiovascular disease, arthritis and more. Even if you don’t have a chronic disease, long-term inflammation can cause symptoms like body pain, fatigue, depression, anxiety and gastrointestinal issues.
Fortunately, there are a few dietary changes that can help keep inflammation at bay. Canned foods might not be the first thing that comes to mind when you think of healthy eating, but it’s time we change that. Canned foods are convenient, budget-friendly andmany are full of nutrition.
When it comes to fighting inflammation, omega-3s are especially beneficial, and there’s one canned food at Costco that’s full of these healthy fatty acids. In this article, learn how to identify anti-inflammatory foods, plus the best anti-inflammatory canned food you can find at Costco and delicious ways to use it.
10 Ways to Reduce Inflammation
How to Select an Anti-Inflammatory Food
When it comes to managing inflammation, your diet plays a key role. “When choosing anti-inflammatory foods you want to look for foods that are either high in fiber like berries and beans, rich in monounsaturated and polyunsaturated fats like omega-3 fatty acid in salmon or walnuts, or rich in antioxidants from colorful fruits and vegetables,” saysMeggie Connelly, M.S., RDN,owner of Be Balanced Nutrition Services, LLC.
These three nutrients—fiber, omega-3 fatty acids and antioxidants—have been shown to lower inflammatory markers and prevent oxidative stress that can lead to inflammation and chronic diseases.Fiber and antioxidants are most prevalent in plant foods like beans, nuts, seeds, fruits, veggies and whole grains. Omega-3s are most prevalent in fatty fish like salmon or sardines.Vegan sources of omega-3sinclude chia seeds, flaxseeds and walnuts.
Some foods, on the other hand, can trigger inflammation. So, it’s worth eating them in moderation. “It is advisable to avoid trans fats and excessive amounts of refined carbohydrates as well as other pro-inflammatory items like alcohol, as they may increase inflammatory markers,” saysLauren Manaker, M.S., RDN, a registered dietitian based in Charleston, South Carolina. Trans fats are found in foods like fried foods, biscuits, frozen pizza, cookies, pie crust and stick margarine.Meanwhile,refined carbsinclude things like white bread, pastries, waffles and muffins.
Essentially, eating a diet rich in plant foods can help combat inflammation. Given the connection between inflammation and chronic disease, it’s no surprise thatplant-based or plant-forward dietsare linked with lower risk of heart disease, high blood pressure, high cholesterol, type 2 diabetes and many types of cancer.
The #1 Anti-Inflammatory Canned Food at Costco
The best anti-inflammatory canned food at Costco isKirkland Signature’s Wild Alaskan Pink Canned Salmon. Any kind of salmon is an incredible source of anti-inflammatory omega-3 fatty acids, and that includes canned salmon.
“Canned salmon is a convenient and rich source of omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These essential fatty acids are known for their powerful anti-inflammatory properties,” says Manaker.
A half-can (3-ounce) serving of Kirkland Signature’s canned salmon has 520 milligrams of omega-3 fatty acids. Although there aren’t specific recommendations for how much EPA and DHA to eat, the American Heart Association recommends having two 3-ounce servings of fish (preferably fatty fish) per week. This canned salmon can help you reach that goal.
It’s not just the omega-3 fatty acids that makecanned salmon so greatfor inflammation. “Canned salmon is also packed with high-quality protein and other essential nutrients like vitamin D and selenium, further contributing to its role in reducing inflammation,” says Manaker. In just half of a can of this Kirkland Signature canned salmon, you get 60% of the Daily Value of vitamin D. This is especially beneficial if you live somewhere with cold and dark winters, where it’s harder to get vitamin D from the sun.
Tips for Enjoying Canned Salmon
The options are really endless when it comes to using canned salmon. You can add it to salads like thisQuick Lentil Salmon Saladto provide a protein boost. You can also replace tuna with salmon tomake a salmon saladthat goes great on whole-grain bread or crackers.
Canned salmon also works great for salmon burgers. Try theseSalmon Burgers with Coleslaw and Roasted Carrotsfor an easy dinner.
You can also stir canned salmon intopasta dishesor use it forcasseroles, says Manaker. “Toss canned salmon with whole-grain pasta, veggies like spinach and artichokes, and olive oil for a quick dinner,” says Connelly.
The Bottom Line
Next time you’re at Costco, make sure to grab a package ofKirkland Signature Wild Alaskan Pink Canned Salmon. It’s full of inflammation-fighting omega-3s, vitamin D and protein to promote overall health. Plus, it’s super convenient and versatile. Use canned salmon in everything from salad to burgers to pasta and more. For extra anti-inflammatory benefits, pair it with foods rich in fiber and antioxidants like herbs, veggies and nuts.
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SourcesEatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pahwa R, Goyal A, Jialal I.Chronic inflammation. In:StatPearls. StatPearls Publishing; 2024.Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE.Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis.Sci Rep. 2019;9(1):18867. doi:10.1038/s41598-019-54535-xDeledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Swann OG, Kilpatrick M, Breslin M, Oddy WH.Dietary fiber and its associations with depression and inflammation.Nutr Rev. 2020;78(5):394-411. doi:10.1093/nutrit/nuz072American Heart Association.Trans Fats.American Heart Association.How does Plant-Forward (Plant-Based) Eating Benefit Your Health?American Heart Association.Fish and Omega-3 Fatty Acids.National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.
Sources
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.Pahwa R, Goyal A, Jialal I.Chronic inflammation. In:StatPearls. StatPearls Publishing; 2024.Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE.Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis.Sci Rep. 2019;9(1):18867. doi:10.1038/s41598-019-54535-xDeledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Swann OG, Kilpatrick M, Breslin M, Oddy WH.Dietary fiber and its associations with depression and inflammation.Nutr Rev. 2020;78(5):394-411. doi:10.1093/nutrit/nuz072American Heart Association.Trans Fats.American Heart Association.How does Plant-Forward (Plant-Based) Eating Benefit Your Health?American Heart Association.Fish and Omega-3 Fatty Acids.National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.
EatingWell uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable and trustworthy.
Pahwa R, Goyal A, Jialal I.Chronic inflammation. In:StatPearls. StatPearls Publishing; 2024.Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE.Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis.Sci Rep. 2019;9(1):18867. doi:10.1038/s41598-019-54535-xDeledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708Swann OG, Kilpatrick M, Breslin M, Oddy WH.Dietary fiber and its associations with depression and inflammation.Nutr Rev. 2020;78(5):394-411. doi:10.1093/nutrit/nuz072American Heart Association.Trans Fats.American Heart Association.How does Plant-Forward (Plant-Based) Eating Benefit Your Health?American Heart Association.Fish and Omega-3 Fatty Acids.National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.
Pahwa R, Goyal A, Jialal I.Chronic inflammation. In:StatPearls. StatPearls Publishing; 2024.
Natto ZS, Yaghmoor W, Alshaeri HK, Van Dyke TE.Omega-3 Fatty Acids Effects on Inflammatory Biomarkers and Lipid Profiles among Diabetic and Cardiovascular Disease Patients: A Systematic Review and Meta-Analysis.Sci Rep. 2019;9(1):18867. doi:10.1038/s41598-019-54535-x
Deledda A, Annunziata G, Tenore GC, Palmas V, Manzin A, Velluzzi F.Diet-derived antioxidants and their role in inflammation, obesity and gut microbiota modulation.Antioxidants. 2021;10(5):708. doi:10.3390/antiox10050708
Swann OG, Kilpatrick M, Breslin M, Oddy WH.Dietary fiber and its associations with depression and inflammation.Nutr Rev. 2020;78(5):394-411. doi:10.1093/nutrit/nuz072
American Heart Association.Trans Fats.
American Heart Association.How does Plant-Forward (Plant-Based) Eating Benefit Your Health?
American Heart Association.Fish and Omega-3 Fatty Acids.
National Institutes of Health.Vitamin D Fact Sheet for Health Professionals.
