We hear the term “inflammation” thrown around a lot, but what exactly does it mean? Think of it like this: short-term (or “acute”) inflammation is your body's way of dealing with injuries or infections. It’s your immune system gathering its troops to heal and protect. But experiencing inflammation over an extended time period (called “chronic inflammation”), means trouble—heightened risk for heart disease, diabetes, cancer and joint problems.

Chronic inflammation needs to be kept in check. One of the easiest ways to do this is through diet. There’s a misconception floating around that this is best done by eating only fresh fruits and vegetables. While that practice is optimal, did you know that turning to canned foods can be just as good?

Canned, that is, if they’re on the following list. This is great news because canned foods are not only convenient and budget-friendly, they also store well. Take a look at these dietitian-approved choices that are packed with anti-inflammatory nutrients:

CANNED TOMATOES. They are one of the richest food sources of lycopene, which has powerful antioxidant and anti-inflammatory properties. In fact, research shows that heating, crushing and canning tomatoes makes lycopene even more available for our bodies to absorb. Plus, most tomatoes are picked off the vine and canned in less than five hours, so they tend to ensure their nutrition and flavor.

CANNED SALMON. It’s rich in omega-3 fatty acids and has 28 grams of protein per 5-ounce can. Research shows omega-3 fatty acids are a powerful help in reducing inflammation and supporting heart health. Try mixing canned salmon with cottage cheese and mustard to make salmon salad. It’s yummy in a pita, on top of a salad, or with bell peppers.

CANNED BLACK BEANS. They’re rich in antioxidants, like quercetin and saponins, dependable inflammation-reducers. Black beans are especially helpful in reducing the risk of atherosclerosis and LDL cholesterol. It’s worth noting that all types of beans offer their own anti-inflammatory benefits, so indulge in your favorite.

CANNED PUMPKIN. Pumpkin is rich in beta carotene, an antioxidant that the body converts to vitamin A. Research shows that beta carotene has strong anti-inflammatory, antioxidant and anticancer properties. Canned pumpkin is also filled with beneficial nutrients like fiber and potassium.

CANNED SARDINES. We should giving these more attention; they’re exceptionally nutrient-dense. Sardines are rich in calcium, omega-3 fatty acids and vitamin D, all superb at reducing inflammation. Sardines can provide a whopping 70% of our daily vitamin D needs in just one serving. They are a delicious substitute for tuna in sandwich filling and also terrific in fettucine Alfredo.

Finally, CANNED ARTICHOKE HEARTS. These are loaded with cynarin and silymarin, two powerful antioxidants that help reduce inflammation. They’re also filled with fiber, which is so good in protecting the gut and helping with regular bowel movements.

I’ll close with these tips on how to choose the best of the best when it comes to these canned foods:

Check labels: The best choice is low-sodium or no-salt-added.

Rinse before using: Rinsing canned beans and vegetables under cold water before using them reduces the sodium content by up to 40%.

Limit added sugars: Choose canned foods that have no added sugar. This is really important because sugar consumption is proven to be a contributor to inflammation.

Incorporate a variety of foods: To ensure you’re meeting your body’s nutrient needs, pair canned foods with whole grains, lean protein, healthy fats, and fresh fruits and vegetables.