How do you stop the inflammation? I am genetically predisposed to very high cholesterol (my dad was too), so diet does absolutely nothing. I have near the entire of 2013 as proof (refractory nausea kept me from eating and I had to force water and 10 ER visits, 2 admitted, now on my second ENTERRA II gastric stimulator).
Cardiologist has me on ezitimide, can’t take stains. Crestor was horrible.
Absolutely no plaques in my arteries, very slight calcifications—like barely—after 61 years of eating a full range of foods because I’m Cajun. Echo very good ejection fraction. All I have is right bundle branch block that drives their ECGs crazy.
And COPD that’s rearing its ugly head a bit more often.
The best way I know to reduce inflammation is to get a good nights rest, drink a lot of water, keep physically busy, Advil when I need for pain or a lidocaine patch.
Thank Jesus every day for my gastric implant. Praise His Holy Name.
It sounds like you are pretty far along the progression, so I have no information or thoughts as how to help. Especially, plaques of cholesterol form on the walls of your arteries when they are inflamed. So as far as I can tell, not being a doctor or scientist, the preventions strategy should be to avoid artery inflammation.
I do a TON of supplements, mostly food based, that are known anti-inflammatories, so as to reduce my risk of plaques forming on inflammation. Here’s a list from ChatGPT of found-in-nature supplements that have been scientifically proven to reduce inflammation:
Several naturally occurring supplements have good scientific evidence for reducing inflammation, though the strength of evidence varies depending on the condition being treated. Most work best alongside a healthy diet, regular exercise, good sleep, and management of underlying medical conditions.
Here’s a summary of the best-studied options:
Supplement Evidence Typical Dose Notes
Omega-3 fatty acids (EPA/DHA) Strong 1–3 g/day EPA+DHA One of the most consistently supported anti-inflammatory supplements.
Curcumin (from turmeric) Strong 500–1,000 mg/day with enhanced absorption Often reduces CRP and inflammatory cytokines.
Ginger Moderate to strong 1–2 g/day Helpful for arthritis and exercise-related inflammation.
Boswellia (Indian frankincense) Moderate 250–500 mg 2–3×/day Good evidence for osteoarthritis and inflammatory conditions.
Green tea extract (EGCG) Moderate 300–500 mg EGCG/day Also associated with cardiovascular benefits.
Tart cherry Moderate Juice or 500–1,000 mg extract May reduce muscle soreness and inflammation.
Garlic Moderate 600–1,200 mg aged garlic extract/day Small but measurable reductions in inflammatory markers.
Probiotics Moderate Varies by strain Most useful if inflammation is related to gut health.
1. Omega-3 Fatty Acids (Best Overall)
Found naturally in:
Salmon
Sardines
Mackerel
Anchovies
Algae
Research consistently shows omega-3s can lower:
C-reactive protein (CRP)
TNF-α
IL-6
They are among the most effective natural anti-inflammatory interventions and have additional cardiovascular benefits.
2. Curcumin (Turmeric)
Curcumin blocks several inflammatory signaling pathways, including NF-κB.
Clinical trials have found benefits for:
Osteoarthritis
Metabolic syndrome
Some inflammatory bowel conditions
A formulation with enhanced absorption (such as one containing piperine or a specialized delivery system) is generally more effective than plain turmeric powder.
3. Ginger
Active compounds called gingerols and shogaols inhibit inflammatory enzymes similarly to (though much more weakly than) NSAIDs.
Evidence supports benefits for:
Joint pain
Muscle soreness
General inflammatory markers
4. Boswellia
Boswellic acids inhibit 5-lipoxygenase (5-LOX), an inflammatory pathway different from many other supplements.
Studies suggest it may help:
Osteoarthritis
Rheumatoid arthritis symptoms
Inflammatory bowel disease
5. Green Tea
Rich in catechins, particularly EGCG.
Potential benefits include:
Lower oxidative stress
Reduced inflammatory cytokines
Improved metabolic health
6. Tart Cherry
Rich in anthocyanins.
Evidence suggests benefits for:
Exercise recovery
Gout flare prevention
Muscle soreness
7. Garlic
Especially aged garlic extract.
Studies show modest reductions in:
CRP
IL-6
Oxidative stress
8. Probiotics
Certain strains may reduce systemic inflammation by improving gut barrier function and influencing the immune system.
Evidence is strongest for specific strains rather than probiotics in general.
Other promising natural compounds
These have encouraging but somewhat less consistent evidence:
Extra-virgin olive oil (oleocanthal)
Cocoa flavanols
Resveratrol (grapes)
Quercetin (onions, apples)
Bromelain (pineapple)
Spirulina
Ashwagandha (may reduce stress-related inflammation)
Lifestyle factors often have a larger effect
Supplements tend to produce modest changes compared with:
Mediterranean-style diet
Maintaining a healthy weight
Regular aerobic and resistance exercise
7–9 hours of sleep
Not smoking
Limiting excess alcohol
Safety considerations
Even natural supplements can have side effects or interact with medications:
Omega-3s may increase bleeding risk at higher doses, particularly with blood thinners.
Curcumin may interact with anticoagulants and may not be appropriate for people with gallbladder disease.
Boswellia can cause digestive upset in some people.
Garlic supplements can also increase bleeding risk.
If you have a chronic inflammatory condition, are pregnant, or take prescription medications, it’s a good idea to discuss supplements with your healthcare provider before starting them.
For someone looking to reduce general, low-grade inflammation, the strongest evidence supports a combination of:
Omega-3 fatty acids (EPA/DHA)
Curcumin (high-bioavailability formulation)
A Mediterranean-style diet rich in extra-virgin olive oil, fruits, vegetables, nuts, legumes, and fatty fish
This combination is backed by a substantial body of human clinical research and targets inflammation through multiple biological pathways.
All that is something I should have started in my 30s. I didn’t. I’m fighting a rear guard action, having started at about age 60.
I know of no evidence that the anti-inflammatory strategy can reverse anything. It probably doesn’t, or there would have been some great fanfare.
So, I wish us both luck!