What foods can help decrease C-Reactive Protein (CRP) levels?

Foods That Decrease C-Reactive Protein (CRP)

To lower CRP levels through diet, prioritize omega-3 rich fatty fish (salmon, mackerel, sardines), deeply colored vegetables and fruits (spinach, berries, carrots), whole grains, nuts, and legumes while eliminating processed meats, refined grains, and sugar-sweetened beverages. 1

Primary Anti-Inflammatory Foods to Increase

Omega-3 Rich Fish

• Consume fatty fish at least 2 servings per week (3.5 oz/100g per serving) including salmon, tuna, mackerel, trout, herring, and sardines 1
• Omega-3 fatty acids (EPA and DHA) demonstrate dose-dependent CRP reduction, with optimal effects at 1200 mg/day in patients with cardiovascular disease, metabolic syndrome, and hypertension 2
• Both fatty fish (salmon) and lean fish (cod) at 300g weekly for 6 months significantly reduce serum CRP concentrations (by 0.4-0.5 mg/L) 3

Vegetables and Fruits

• Consume 4-5 servings daily of deeply colored vegetables (1 cup raw leafy greens or ½ cup cooked vegetables per serving) 1
• Emphasize spinach, kale, broccoli, carrots, and peppers—these contain higher micronutrient content than starchy vegetables 1
• Consume 3-4 servings daily of whole fruits (1 medium fruit or ½ cup fresh/frozen per serving), prioritizing berries, citrus, and other deeply colored options 1
• Children and adolescents with higher vegetable and grain intake show significantly lower CRP levels 1
• CRP levels inversely correlate with fruit, folate, and vitamin C intake even after adjusting for BMI 1

Whole Grains and Fiber

• Consume 3 servings daily of whole grains (1 slice whole-grain bread, ½ cup cooked brown rice/pasta, or 1 cup high-fiber cereal) in place of refined grains 1
• Include whole wheat, oats, barley, brown rice, quinoa, and bulgur 1
• Target minimum 14g fiber per 1,000 calories consumed daily 1
• Soluble fibers (β-glucan, pectin) provide additional cardiovascular benefits beyond CRP reduction 1

Nuts, Seeds, and Legumes

• Consume 4-5 servings weekly of nuts and seeds (1 oz or ¼ cup per serving), including almonds, walnuts, and sunflower seeds 1
• Eat legumes (beans, lentils, peas) 4 times per week minimum (½ cup cooked per serving) 1
• These provide soluble fiber, protein, and minerals that collectively reduce inflammatory markers 1

Healthy Oils

• Use 2-6 servings daily of vegetable oils (1 teaspoon oil or 1 tablespoon spread), prioritizing extra-virgin olive oil, canola oil, and soybean oil 1
• These phenolic- and unsaturated-fat-rich oils support anti-inflammatory pathways 1

Foods to Minimize or Eliminate

Processed and Red Meats

• Limit processed meats to no more than 1 serving weekly (1.75 oz/50g), including bacon, sausage, hot dogs, and deli meats 1
• Restrict unprocessed red meats to 2-3 servings weekly maximum (3.5 oz/100g of beef, pork, lamb) 1
• These are high in saturated fat and sodium, which promote inflammation 1

Refined Grains and Added Sugars

• Limit refined grains and added sugars to 1-2 servings daily maximum, including white bread, white rice, most breakfast cereals, and sweets 1
• Diets high in processed grains associate with increased inflammation and higher CRP levels 1
• Completely avoid sugar-sweetened beverages (sodas, fruit drinks, sports drinks, sweetened teas) 1

Sodium

• Restrict sodium intake to no more than 2000 mg daily 1
• Compare sodium content between similar products and choose lower-sodium versions 1
• Limit high-sodium condiments (soy sauce, ketchup) 1

Additional Dietary Considerations

Micronutrient Optimization

• Magnesium intake inversely associates with CRP levels—dietary magnesium deficiency stimulates oxidative stress and proinflammatory mediators 1
• Vitamin C inadequacy associates with elevated CRP and depressed immune function 1
• Folate and vitamin B12 adequacy help modulate inflammation; folic acid supplements can lower CRP 1
• Vitamin D supplementation may decrease CRP in children with overweight/obesity 1

Mediterranean Diet Pattern

• Weight loss through Mediterranean diet patterns produces measurable CRP decreases 1
• This eating pattern naturally incorporates the anti-inflammatory foods listed above while limiting pro-inflammatory options 1

Critical Pitfalls to Avoid

• Do not rely on fruit juice instead of whole fruits—juice lacks fiber content and satiety value 1
• Avoid preparation methods that add unnecessary calories, saturated fat, or sodium—grill, bake, or broil rather than frying 1
• Do not consume industrial trans fats found in partially hydrogenated oils, certain margarines, and commercially prepared baked goods 1
• In patients with advanced liver disease, recognize that CRP may be falsely low due to impaired hepatic synthetic function, making it an unreliable inflammation marker in this population 4