Inflammation: it’s a word we hear a lot in the news, and not just when we’re talking about arthritis or injuries. More research is finding that chronic, low-grade inflammation (or systemic inflammation) in the body may be a contributing factor for serious conditions like cancer, heart disease and Alzheimer’s disease. It can affect your body’s ability to heal, and even promote aging. The problem is that this inflammation often goes unnoticed — until it’s too late. The good news is that researchers are now taking a serious look at this hidden cause of trouble.

At the same time, we’re more aware of how our lifestyle choices impact our health, and we’re on the lookout for preventative measures we can take to ensure longer, healthier lives. Nutrition has stepped into the spotlight as one of the ways to ward off disease and treat certain ailments. Many experts now believe that what we eat can either fight the effects of inflammation — or make it worse.

Here’s a look at the food we currently know to cause health or harm:

Pro-inflammatory foods

Along with raising your risk for serious illnesses, these foods can also increase inflammation and the pain associated with it. In addition to dropping other vices like smoking and excessive drinking, experts recommend avoiding these foods:

High-fat meats and red meats — saturated fats (which are animal-based) and a fatty acid called arachidonic acid are the culprits here. A little of each is good for your health, but too much will have a detrimental effect. When you choose red meat, opt for lower-fat cuts and look for grass-fed sources rather than grain-fed ones. (Of course, portion control is also key.)

Full-fat dairy — some sources argue that dairy in general can contribute to inflammation, but it’s the high-fat sources like ice cream and certain kind of cheeses that are the worst. Like high-fat meats, it’s the saturated fats and arachidonic acid you’ll want to limit.

Unhealthy fats — avoid foods that are high in saturated fats and trans fats. Omega-6 fatty acids are also thought to contribute to inflammation, and they can be found in corn oil, peanut oil, safflower oil and sunflower oil.

Foods high in refined sugars and starches — sugary cereals, soft drinks, pastries and desserts are harmful to more than just the waistline. Foods high in processed sugars and refined flours should be given a pass because they can cause unhealthy spikes in blood sugar and contribute to type-2 diabetes.

Processed meats — in addition to their other unhealthy ingredients, processed foods may contain nitrites which are also known associates of inflammation and chronic disease.

Fast foods and junk food – there’s no way around it: bad fats and plenty of sugar and starches make junk foods a no-no regardless of what diet you follow. Save them for the occasional treat, and offset them with healthier choices.