CUT YOUR FINGER SLICING ONIONS and the area will swell, redden, and heat up. This type of acute inflammatory response is the body's reaction to trauma, and it's an essential part of the healing process. But chronic inflammation caused by more subtle forms of trauma can undermine your health every day.

Long-term ailments, highly processed foods, and ongoing exposure to environmental toxins can result in the kind of persistent, low-grade inflammation researchers are linking to premature aging, heart disease, M.S., R.D. diabetes, Alzheimer's, psoriasis, rheumatoid arthritis, and cancer.

Many foods in the standard American diet aggravate inflammation (see our list of fire feeders on page 43), including refined white flour and sugar, red meat, dairy products, fast food, and food additives. "For someone on such a diet, the body can become like a dry field of grass that is waiting for a match," says Jack Challem, author of The Inflammation Syndrome. "Once the match lights, it's hard to put out the fire."

And it's not just your health that gets singed. Chronic inflammation can make you look old before your time. "Low-grade, systemic inflammation drives aging," says Ronald E. Hunninghake, M.D., author of User's Guide to Inflammation, Arthritis, and Aging. "'Inflamaging' is a term coined by Italian researchers to highlight this association."

The good news is that changing your diet can help prevent or even reverse the process. "Our daily diet and the foods we eat are the most effective-and safest--means of preventing inflammation," says Challem. "The body is quite capable of making its own anti-inflammatory compounds as long as we eat the right foods."

put out the fire

A PROTECTIVE MENU is easier to assemble at home, where you can control the ingredients, including cooking oils. Start with the recipes here, and follow our guide to anti-inflammatory foods, especially if you have inflammation risk factors like elevated levels of cholesterol, triglycerides, or C-reactive protein (see "Are You Going Down in Flames?" on page 40).

Polyphenols. These inflammation-dampening phytochemicals are found in colorful kits like blueberries, blackberries, strawberries, and raspberries, which also contain flavonoids called anthocyanins that protect against oxidative damage. Keep no-sugar-added cranberry juice (such as Ocean Spray's 100% Cranberry Blend) on hand, along with jars of sour cherries.

Quercetin. This anti-inflammatory compound and natural histamine inhibitor is the most powerful kind of flavonoid. Excellent sources include red grapes, red and yellow onions, garlic, broccoli, and apples.

Antioxidants. These nutrients protect the body from free radicals, which trigger inflammation. Carrots and orange winter squash supply beta carotene; bell peppers are high in vitamin C; tomatoes are rich in lycopene. Leafy greens, such as spinach and kale, are also abundant in antioxidants.

Omega-3 fatty acids, Thanks to anti-inflammatory properties, omega-3s provide significant benefit to patients with chronic inflammatory diseases, according to a report in the Journal of the American College of Nutrition. The most potent omega-3s are found in seafood, especially coldwater fish like salmon (preferably wild), tuna, and mackerel. Stock your pantry with canned anchovies and sardines and jars of marinated herring to add to meals. Vegetarian sources of omega-3s include flaxseed oil, dark greens, and walnuts.

Oleic acid. Almonds and macadamias (or their oils) contain this omega-9 fatty acid, which helps omega-3s do their job. Olive oil, which contains oleic acid, is best for everyday cooking. If you prefer safflower or sunflower oil, which are normally placed in the pro-inflammatory camp, buy high-oleic versions. "Balanced" oils, such as those from Spectrum Naturals, are available in minimally processed forms, always a better health choice than refined oils. Canola oil, however, is a refined oil that contains a noteworthy amount of omega-3s and oleic acid.

Curcumin. Turmeric, an Indian spice that gives curry its orange-yellow color, contains curcumin, one of the most powerful anti-inflammatory compounds in nature, says Michael T. Murray, N.D., author of Encyclopedia of Natural Medicine. (Other spices with anti-inflammatory properties are ginger and rosemary.)

Ceviche with Salmonand ScallopsThe fish and avocado supply the anti-inflammatoryfats in this summeryMexican salad, while the garlic and onionprovide the phytonutrients. Tomatoes arefull of antioxidants.Serves 62 cloves garlic1/2 pound salmon fillet, preferably wild8 limes to yield 1 1/2 cups lime juice1/2 pound bay scallops1/2 cup finely chopped red onion1/2 pound cherry tomatoes, halved1 avocado, peeled, pit removed,and diced2 tablespoons "lite" olive oil2 tablespoons chopped cilantro1 tablespoon chopped parsleysalt and pepper to taste1. Mince the garlic to release the garlicjuice, and set aside in a small bowlto allow garlic's medicinal properties todevelop as the juices mix.2. Remove any fine bones from thesalmon fillet. Cut the salmon into1/2-inch cubes.3. Squeeze the limes and collect the juicein a bowl. Strain the juice and pour itinto an 8-by-8-inch baking dish or similarcontainer. Add the salmon, scallops, redonion, and garlic. Stir to combine.4. Loosely cover the fish mixture andrefrigerate a minimum of 5 hours or untilthe fish becomes opaque. Stir from timeto time so the fish evenly "cooks" in theacidic lime juice.5. Add the tomatoes, avocado, olive oil,cilantro, and parsley. Stir to combine.Season with salt and pepper.6. Serve with steamed corn tortillas orwith homemade tortilla chips madeby baking corn tortillas, cut into wedges,in a 350[degrees]F oven for 6 to 8 minutes,until crisp.Per serving: 174 calories, 54% fat (11.2 g;1.8g saturated). 23% carbs (10.8 g), 23%protein (10.3 g), 2.3 g fiber, 20.8 mgcholesterol, 33.1 mg calcium, 0.9 mg iron,30.4 mg sodium.Melon with OrganicStrawberry-Ginger SauceStrawberries often come to market withrelatively high amounts of pesticides sobe sure to buy organic. The ginger in theberry sauce dampens inflammation, andthe strawberries provide antioxidants.Serves 61 dry pint organic strawberries, plus6 strawberries for garnish1 tablespoon chopped freshgingerroot1/2 medium-size honeydew melon1/3 medium-size cantaloupe1. Remove the green tops and stems fromall but 6 strawberries. Peel the gingerrootusing a potato peeler. Using a foodprocessor fitted with a metal blade,puree the strawberries and ginger. Transferthe sauce to a bowl and set aside.2. To make strawberry fans to be used asgarnish, cut each whole strawberry into 3or 4 slices, starting at the tip and slicingdownward toward the stem. To openeach berry, hold between the thumb andfingers and gently fan the slices, keepingthe green top intact. Set aside.3. Cut the honeydew into 12 slices, forminglong arcs. Cut the cantaloupe into 6slices. Remove the rinds.4. To assemble each dessert plate, place1 slice of cantaloupe in the middle of theplate. Fit 1 slice of honeydew on eachside, following the arc of the cantaloupe.Spoon the sauce in a stripe across themiddle of the melon slices; place a strawberryfan on the plate where the sauceintersects the inside slice of honeydew.Serve immediately.Per serving: 146 calories, 5% fat (0.9 g;0.2 g saturated), 88% carbs (36.6 g), 7%protein (2.6 g), 4.1 g fiber 0.0 mg cholesterol,37.7 mg calcium 0.7 mg iron, 34.4

ARE YOU GOING DOWN IN FLAMES?

How can you tell if you suffer from chronic inflammation? One indicator is an elevated blood level of C-reactive protein, which the body produces in response to inflammation. Researchers at Brigham and Women's Hospital in Boston and Harvard Medical School monitored over 28,000 healthy, postmenopausal women for three years and found that CRP was the strongest predictor of heart disease compared with 11 other links, including LDL cholesterol.

Although not currently part of routine lab work, a high-sensitivity CRP test is in order for anyone with a risk of developing a disease linked to inflammation. "If you have a family history of heart disease, or an inflammatory condition such as gingivitis--especially if you smoke--ask your physician for a CRP test," advises Ronald E. Hunninghake, M.D. "The CRP test is appropriate for people of any age who are at risk."

FOODS THAT FEED THE FIRE

Wheat eggs, milk, soybeans, yeast, and meat are among the most common inflammatory foods. Meat contains inflammation-promoting arachidonic acid; beef has the highest content, double the amount in lamb, pork, or chicken. Eggs and dairy products also contain arachidonic acid, but in lower amounts.