In the quest to combat inflammation through diet, we've gathered insights from healthcare professionals and culinary experts. From the physician assistant's advice on choosing enjoyable nutrients with no quick fix to the co-founder's tip on swapping meat for salmon and vegetables, here are five valuable strategies for integrating Mediterranean foods into your diet.
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- No Quick Fix, Choose Enjoyable Nutrients
- Local Foods Reduce Inflammation
- Use Olive Oil as an Anti-Inflammatory Fat
- Pair Fish with Mediterranean Sides
- Swap Meat for Salmon and Vegetables
No Quick Fix, Choose Enjoyable Nutrients
To start, I will say that there is no diet plan that can be a guaranteed “fix” for inflammation on its own. It's been my experience that some patients are looking for a golden-ticket solution that will quickly solve all of their health woes, and that is simply something that doesn't exist.
Having given that disclaimer, I will say that adopting a Mediterranean diet is a good step toward better health. It can play a major role in reducing and preventing inflammation, particularly for an individual who is shifting away from a diet that is based on heavily processed foods high in sodium, fat, and calories. For someone who already eats a lot of whole, nutritious foods, the gains of shifting to this specific type of diet will likely be less pronounced, though there can still be benefits.
I will also say that the Mediterranean diet isn't singular. You'll get similar anti-inflammation benefits from following any diet plan that focuses on eating predominantly whole, unprocessed nutrient-dense foods, particularly in nutrients like omega-3s and other antioxidants that have been proven to reduce inflammation.
The main advice I give to patients who are asking about a specific diet plan is to remember that the best healthy diet is the one you can consistently follow. The Mediterranean diet includes specific foods like olive oil, fish, chickpeas, lentils, etc., but the point isn't necessarily to eat those exact foods—it's to consume foods that are unprocessed and contain those nutrients. If you don't like lentils, for example, don't invest your energy trying to force yourself to like them. Substitute a bean or legume with a similar nutritional value that you enjoy more. The flavor profile doesn't need to be Mediterranean to get the benefits of this kind of diet.
Carlos Da Silva, Physician Assistant, PA Career Hub
Local Foods Reduce Inflammation
I'm very big on this. I live in Palestine/Israel, shuttling between Jerusalem and Tel Aviv. Locally grown olives, za'atar, fresh fruits and veggies, animal dairy products, and falafel—all of it is so good here. I have a pretty active lifestyle, so I'm very aware of inflammation.
Every time I switch to a more American diet (meat, heavy bread, etc.), everything is inflamed, while when I eat local, my joints, muscles, and just my entire digestive tract don't seem to be working as hard, and turn, are not as inflamed. If I had to give one tip, it would be the olives—consider a tablespoon right now if you have it nearby.
Nader Jaber, Founder, FlyNumber
Use Olive Oil as an Anti-Inflammatory Fat
I believe that the Mediterranean diet is very effective as a defense against inflammation, as it is rich in anti-inflammatory foods, such as fruits, vegetables, whole grains, legumes, nuts, seeds, olive oil, fish, and herbs.
Research has shown that the Mediterranean diet can lower the levels of inflammatory markers in the blood, such as C-reactive protein and interleukin-6, and reduce the risk of chronic diseases associated with inflammation, such as cardiovascular disease, diabetes, and cancer.
One tip or piece of advice I have on incorporating Mediterranean food into a diet for this purpose is to use olive oil as the main source of fat, as it contains oleic acid and polyphenols, which have anti-inflammatory properties. Olive oil can be used for cooking, dressing salads, drizzling over bread, or making dips, such as hummus or pesto. Olive oil can also replace butter, margarine, or other oils that are high in saturated or trans fats, which can increase inflammation.
Trent Carter, Nurse Practitioner, Founder, Curednation
Pair Fish with Mediterranean Sides
The effectiveness of the Mediterranean diet as a defense against inflammation is well-documented. This dietary pattern, rich in fruits, vegetables, whole grains, and healthy fats like olive oil, has been associated with reduced inflammation markers in the body.
It is particularly effective due to its emphasis on anti-inflammatory foods such as omega-3 fatty acids from fish, antioxidants from colorful vegetables, and polyphenols found in red wine. You can grill or bake fish and pair it with a variety of Mediterranean-inspired sides, such as a Greek salad with plenty of fresh vegetables, olives, and a drizzle of extra-virgin olive oil. This not only enhances the flavor but also adds to the anti-inflammatory benefits of the diet.
Dr. Christopher Johnson, Owner, of Thrive Naturopathic
Swap Meat for Salmon and Vegetables
I went in for a cholesterol panel and discovered that I had extremely high oxidized LDL levels. I had been eating a pretty meat-centric diet (chicken and eggs for lunch, pork or chicken with veggies for dinner) and made the switch over to a Mediterranean diet. Twice a week, I eat salmon for dinner, twice a week I eat vegetarian for dinner (lentils, tofu, veggie burgers), and every day I eat an ounce of walnuts. After 60 days, my oxidized LDL levels were back to normal.
That whole experience was extremely eye-opening for me. I had not anticipated that I would have high LDL levels as a fit and healthy 33-year-old, but after my cardiologist saw these numbers, even she agreed there was some sort of inflammation and recommended the Mediterranean diet to me. Even swapping out a few dinners each week from meat to salmon/vegetarian makes a huge difference.
Kristine Thorndyke, Co-Founder, TEFL Hero
My Personal Story of Fighting Inflammation
Last year before I went to Ireland to celebrate my dad's 70th birthday, I had extreme back pain for a few weeks. Of course, it occurred right after my stupid insurance company cut me off from physical therapy.
I couldn't sit, stand, or walk without being in pain. That's not good for someone like me who has spinal stenosis in their neck. Thank goodness there was no tingling sensation because my neck doctor said to me years ago that would be a way for me to tell if my neck was getting worse.
I couldn't sleep on my side or back because of all the pain. Even the tape from physical therapy did not help which I was shocked about since it helped with my knee. My back pain eventually made me sit out of karate which frustrated me.
Even with all the exercises I was doing to maintain the strength that I built up for my knee and lower back physical was not helping. During the last few days in Ireland, I decided to do some research about the Mediterranean diet.
The research was promising all I needed to do was figure out when I was going to implement it. So I decided to start the very morning still on the trip. I tried it for a week and it paid off. I have no more back pain, I have more energy, and I have noticed I have been recovering from intense karate classes faster.
Just an FYI I did contact my doctor when I started attempting this and he told me to give it a try. Worse case I got the nutritional benefits and not the anti-inflammatory benefits. I admit I did not tell my doctor the day that I tried only because I was not going to pay Verizon $10 per day in Ireland.
I am glad that my experiment worked and I am currently still on it to maintain my progress!
Conclusion:
The Mediterranean diet has been proven to be a powerful defense against inflammation, with its emphasis on whole foods, healthy fats, and antioxidant-rich fruits and vegetables. By reducing inflammation in the body, this diet not only lowers the risk of chronic diseases such as heart disease and diabetes but also promotes overall well-being.
Its focus on moderation rather than deprivation makes it a sustainable and enjoyable way of eating for people of all ages. Embracing the principles of the Mediterranean diet can lead to long-term health benefits and improved quality of life. Consider incorporating more Mediterranean-inspired meals into your daily routine and experience the transformative effects on your health.
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