A healthy and balanced diet can help with osteoarthritis and other forms of arthritis. Certain lifestyle and dietary changes can limit inflammation and reduce knee pain. Oily fish is a good option for limiting cholesterol and maintaining a healthy weight. Dark leafy greens like spinach and kale promote vitamin D production. Vitamin D promotes calcium production and has anti-inflammatory properties. Adding garlic to your diet protects against the enzymes that damage knee cartilage.