“If you're interested in the science, here's a long (but good) talk by Dr. Michael Greger”
Science-focused talk on whole-food plant-based eating from nonprofit Greger
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The simplest answer is, as much as you can, stick to a whole-foods, plant based diet. So: Whole grain bread and pasta instead of white bread and pasta. Brown rice instead of white rice. Vegetables, vegetables, vegetables, and fruit. Beans, chickpeas, split peas, and lentils. Things to avoid: Meat, fish, dairy, eggs, OIL (of any sort), junk food (of course). Whole foods mean foods where nothing bad has been added, and nothing good has been taken away. This diet is scientifically proven to reduce inflammation, and in fact, make you live longer. The closer you can get to it, the better off you'll be. The only thing to be wary of is that if you cut out animal protein entirely, you'll need a vitamin B12 supplement, unless you get your water from natural streams and eat vegetables without washing off the dirt :) (B12 comes from bacteria -- that's where grazing animals get it from). If you're interested in the science, here's a long (but good) talk by Dr. Michael Greger (creator of nutritionfacts.org) at google: this video Note that he's different from most of the diet advocates out there in that he seems to try quite hard to remain focused on the science, his website is entirely free, he's not selling supplements, and all the proceeds of his books go to charity. I'm a big fan :)