These 5 foods from the Mediterranean diet belong to an anti-inflammatory plate

As a nutritionist and foodie, I like to think of inflammation in the body like hot pepper in food. A little bit can go a long way. Much of it can send you to the hospital. While acute inflammation is a healthy and helpful response to temporary problems like injuries or contagious illnesses, chronic inflammation is a much more sinister affair. Long-standing systemic inflammation causes serious health problems like heart disease, type 2 diabetes, and cancer.

The good news? There are many things you can do with your lifestyle to reduce inflammation. Your diet is a major piece of the anti-inflammatory puzzle. There is plenty of evidence that the Mediterranean diet, based on the traditional eating habits of people living around the Mediterranean Sea, can help replace inflammation. Several foods within its framework have been associated with lower levels of inflammatory markers. Here’s a look at five great Mediterranean diet staples you should always keep on hand to help reduce inflammation.

1. Extra virgin olive oil

“Extra virgin olive oil is one of the cornerstones of the Mediterranean diet, and for good reason,” says Patricia Bannan, MS, RDN. “It’s rich in monounsaturated fats and heart-healthy polyphenols, including oleocanthal, a natural compound with anti-inflammatory properties.” One study found that the effects of oleocanthal on inflammation were similar to those of ibuprofen. Over time, Bannan says, compounds in olive oil help protect cells from oxidative stress, thereby reducing chronic inflammation.

It’s not difficult to find ways to include more EVOO in meals. “It is suitable for everyday cooking, including stir-fries and roasts, even at moderately high temperatures,” says Bannan. Or, for uncooked preparations, use it as the base of a homemade vinaigrette or drizzle it into bean dishes or over bruschetta. Bannan suggests choosing extra virgin olive oil over refined for more beneficial polyphenols and storing it in a cool, dark place to preserve its quality.

2. Salmon

There are many fish in the sea (Mediterranean). It is not surprising that many of them opt for this diet. Salmon is at the top of the list for fighting inflammation. “Salmon provides EPA and DHA, omega-3 fatty acids that help regulate the body’s inflammatory response,” says Samantha DeVito, MS, RD, CDN. In fact, the body uses these fats to make compounds involved in resolving inflammation. Although there is no official daily value for omega-3, salmon is one of the main dietary sources.

Fresh salmon can be expensive, but a recipe with simple ingredients keeps the total cost low. “For an easy Mediterranean-style meal, cook salmon with Dijon mustard, lemon and herbs, and serve it with vegetables and whole grains,” suggests DeVito.

3. Beans and lentils

In the Mediterranean diet, beans and lentils top the list of protein choices in soups, stews, casseroles and more. They are also unsung heroes in the fight against inflammation. Bannan points out that they’re rich in a trio of anti-inflammatory components: fiber, plant proteins, and polyphenols. “Their fiber feeds beneficial gut bacteria, which produce short-chain fatty acids like butyrate that help support gut health and regulate inflammation,” says Bannan. Meanwhile, in some populations, diets high in plant protein have been associated with lower levels of inflammation. And the polyphenols in beans have been shown to modulate oxidative stress, reduce inflammation, and protect against cellular damage.

Bannan encourages a half-cup habit. “Enjoy half a cup of beans, lentils, or other legumes most days of the week,” she advises. This might look like adding chickpeas to a Greek salad, tossing white beans into a vegetable soup, or tossing cooked lentils with olive oil and fresh herbs. Don’t forget that canned beans are also a nutritious and convenient option. “Choose varieties with no added salt when possible or rinse regular canned beans to reduce sodium,” says Bannan.

4. Nuts

Want to snack to be healthier? Consider a regular handful of nuts. Much like beans, DeVito says, the combination of nutrients in nuts, which includes ALA omega-3 plant fats, fiber, and polyphenols, work together against the inflammatory process. She cites a two-year randomized trial in older adults that found that regular nut consumption reduced several inflammatory markers. However, she notes that similar benefits are not consistent across all studies.

A serving of nuts is relatively small, at just 1 ounce (about 14 halves). Use them to top all kinds of everyday favorites. DeVito’s recommendations include sprinkling them on oatmeal or salads, mixing them with pesto, or pairing them with fruit, all of which are naturally suited to the Mediterranean diet.

5. Berries

Berries are so rich in antioxidants that you can literally see them. “Blueberries, strawberries, raspberries, and blackberries are full of polyphenols, including anthocyanins, which give many berries their vibrant colors,” says Bannan. “These plant compounds have antioxidant and anti-inflammatory properties that help protect cells from oxidative stress.” And we can’t overlook their abundant fiber content, which supports a healthy gut microbiome, leading to decreased inflammation.

You can’t go wrong with choosing fresh or unsweetened frozen berries in your Mediterranean-style meals and snacks. Make a strawberry smoothie for breakfast, add blackberries to a grilled cheese for lunch, or enjoy a raspberry-pistachio yogurt parfait after dinner.

Mediterranean lifestyle to reduce inflammation

A true Mediterranean “diet” is not limited to your plate. It’s a whole lifestyle. People in Mediterranean regions benefit from these beneficial habits for the health of the whole person, thanks to their role in reducing inflammation.

• Move naturally. Gym workouts are great, as are more integrated daily activities like walking, gardening, and dancing. You will find them a priority in many Mediterranean cultures.
• Take time to rest. “Consistent poor sleep can disrupt the immune system and contribute to higher levels of inflammatory markers,” says Bannan. “Aim for seven to nine hours of sleep each night, maintain a consistent bedtime, and create a relaxing wind-down routine.” »
• Share meals. The social bond is part of the Mediterranean approach. “Sharing meals with friends or family creates opportunities to slow down, savor food, and cultivate meaningful relationships,” says DeVito.
• Eat mindfully. When you focus on your food and not on work, your phone, or other distractions, Bannan says you may be better attuned to hunger and fullness cues and establish a healthier relationship with food. “While mindful eating has not been proven to directly reduce inflammation, it can make healthy eating habits more enjoyable and sustainable.”

Our expert opinion

Overall, the Mediterranean diet dietary pattern presents ample evidence for controlling systemic inflammation. But digging even deeper, some foods that fall into this category, like extra virgin olive oil, salmon, beans, berries, and nuts, have their own anti-inflammatory benefits. Try incorporating them into your regular meals. Then, depending on the Mediterranean recipe of your choice, it’s bon appetit, buon appetito or kalí óreksi!