Mediterranean Diet to Reduce Inflammation

Shared by Dr. Trent Yeomans

In our East Dallas clinics we teach our patients how to reduce inflammation, which can help decrease pain. A perfect meal to reduce inflammation is a Mediterranean salad. The Mediterranean diet is one of the most studied and well-known dietary changes. According to a paper by Guasch-Ferré and Willett, there is strong evidence supporting its benefits for cardiovascular health, hypertension, and obesity. Additionally, there is evidence supporting lower rates of diabetes incidence and better glycemic control. Studies have also indicated that adherence to a Mediterranean diet is associated with reduced age-related cognitive dysfunction and lower rates of neurodegenerative disorders, specifically Alzheimer’s disease. With its combination of fresh vegetables, healthy fats (Omega-3s), and lean proteins. The basis of a Mediterranean diet is plant foods with healthy fats from nuts and fish.

Recipe

6oz Salmon fillet
1 cucumber, diced
2 to 3 medium tomatoes, diced
1/2 red onion, thinly diced
2 tablespoons chopped cilantro(and/or mint, basil, parsley, dill…)
3 tablespoons extra virgin olive oil
1/4 cup freshly squeezed lemon juice
1/4 teaspoon saltand fresh cracked pepper, or to taste

Directions

To make the Mediterranean salad: Dice cucumbers, onion, and tomatoes into small cubes. You can soak diced the red onion in water for 10 minutes so the taste isn’t as strong.
Add the diced veggies and chopped cilantro to a large salad bowl and pour over the olive oil and lemon juice then season with salt and pepper.
Mix together and let the Mediterranean salad sit for 10-15 minutes before serving at room temperature or lightly chilled and top with grilled salmon

References

Guasch-Ferré M, Willett WC. The Mediterranean diet and health: a comprehensive overview. J Intern Med. 2021 Sep;290(3):549-566. doi: 10.1111/joim.13333. Epub 2021 Aug 23. PMID: 34423871.

Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only get rid of your back pain, neck pain, or headaches but who will also guide you to living a healthier lifestyle to keep you out of pain. Our East Dallas Chiropractors located in Lakewood, near the corner of Mockingbird Ln. and Abrams Rd., are here to teach you that taking care of your mental health and getting the proper nutrients are just as important as the chiropractic adjustment to stay healthy.