21 One-Pot Mediterranean Diet Dinners to Help Reduce Inflammation (2024)

FAQs

Does a Mediterranean diet reduce inflammation? ›

The Mediterranean diet

A foundation of this diet is fish high in omega-3 fatty acid, which has been proven to reduce inflammation. “The Mediterranean diet has been shown to be anti-inflammatory because of its focus on whole foods and omega-3 fatty acids,” Zumpano says.

Omega-3 Fatty Acids

One form of these powerful inflammation fighters is found in fatty fish such as salmon, herring, mackerel, sardines, tuna, striped bass and anchovies. You can get the benefit from eating the fish or by taking fish oil supplements.

Common Mediterranean Breakfast Foods

Yogurt: We love Greek yogurt which is higher in protein, and lower in sugar. Eggs: A great source of protein and healthy fats. Oats: A healthy whole grain used in oatmeal and baked goods. Fruit: All types of fruit are encouraged on the Mediterranean diet.

This eating pattern, which emphasizes fresh vegetables, whole grains, olive oil, fish, beans, and eggs, taught me how to nourish myself without hating the food on my plate. I also learned balance, like how to pair less-healthy options, like cheese and smoked meats, with fresh produce and whole grains.

The Mediterranean diet is high in plant-based foods such as vegetables, fruits, whole grains, beans, nuts, seeds, and olive oil. Foods not allowed include processed red meats, heavily processed foods, refined grains, alcohol, butter, and refined/processed/hydrogenated oils.

The mediterranean diet allows you to focus on overall eating patterns rather than following strict formulas or calculations. The Mediterranean Diet has many benefits, including: Lowering your risk of cardiovascular disease, including a heart attack or stroke. Supporting a body weight that's healthy for you.

The Anti-Inflammatory way of eating can take a while to be effective. Try it for at least six weeks or longer. Eventually, it should become a habitual way of eating to keep you healthy long-term. vegetables, legumes, whole grains, and fruits while also keeping your glycemic load low.