by Laurie Boris

Created on: May 18, 2009   Last Updated: May 22, 2009

The anti-inflammatory diet - touted as a cure for everything from arthritis to gout - started with a not-very-scientific study. Researchers found a lower instance of heart disease in natives of the 16 countries that surround the Mediterranean. Another thing they had in common? Their basic diets. This style of eating - which revolves around fresh produce, whole grains, fish, and olive oil - has mushroomed from scientific speculation into a rapidly-growing health movement for one simple reason: doctors and their patients report that it works.

Looking for the link between diet and health, scientists found that people with heart disease also have more inflammation in their systems (measured by levels of C-reactive protein, or CRP, in the blood.) People with osteoarthritis, dementia, and autoimmune diseases like lupus also have elevated CRP levels. Some in the medical community believe that this "systemic inflammation" is caused mainly by an immune system spinning out of control. According to Dr. Mark Liponis, corporate medical director of Canyon Ranch and author of "UltraLongevity," a hyperactive immune system can contribute to diseases considered to be an inevitable part of growing older, such as osteoarthritis, heart disease, diabetes and dementia - even the appearance of aging.

What makes a normal immune system trip out of kilter and attack healthy tissue? Many doctors and dietitians agree that a diet loaded with sugar, trans-fats and processed foods - and carrying excess body fat - can overstimulate the immune system and raise CRP levels. But adopting a "Mediterranean style" diet has been shown to cool the fire of inflammation and improve health.

For example:

1. Most vegetable oils, and animal fats like lard, contain "omega-6" fats, which can increase inflammation. Regain balance with more foods high in body-friendly "omega-3" fats: oily fish such as salmon, herring and sardines, olives and olive oil, walnuts, and flax, hemp and pumpkin seeds. While both types of fat are necessary to maintain a balanced immune system, using a higher percentage of omega-3 fats can reduce inflammation and improve brain function. One study concluded that omega-3 fats could reduce the symptoms of depression.

2. Replace high-fat, omega-6-heavy animal products (eggs, butter, full-fat dairy products, and red meat) with lean poultry, seafood, low-fat yogurt, nuts (except for peanuts), beans and soy products like tofu.

3. Ditch sugar and simple carbohydrates (like regular pasta and white

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