Eat these 7 healthy Mediterranean foods to fight inflammation

Sue Heikkinen, MS, RDN, CDCES, BC-ADM, ACE-PT - Registered Dietitian Nutritionist and Certified Diabetes Care and Education Specialist

Have you heard that inflammation is at the root of many health woes? Take charge by adding these healthy Mediterranean foods to fight inflammation.

Foods to fight inflammation: How the Mediterranean diet helps

You've heard that inflammation is the enemy. While inflammation helps to defend your body in the short term, it can be damaging over time. Chronic inflammation can damage your blood vessels and increase your risk of heart disease, diabetes, cancer, and arthritis.

The good news? There are many tasty and easily accessible foods that fight inflammation and the Mediterranean diet is a great place to start.

The Mediterranean diet is based on traditional diets in countries bordering the Mediterranean Sea. While there is no one "anti-inflammatory diet," the Mediterranean diet is the best way to load up on foods to fight inflammation and is rated a top healthy eating pattern.

The Mediterranean diet includes protective:

• Vegetables
• Fruits
• Beans
• Whole Grains
• Nuts and Seeds
• Olive oil and other healthy oils

The Mediterranean diet is low in inflammation-promoting:

• Refined grains
• Added sugars
• Red meat
• Processed foods

While the overall eating pattern is responsible for the health benefits of the Mediterranean diet, you can start eating these foods to fight inflammation now.

Here are the top healthy Mediterranean foods that help fight inflammation:

1. Leafy greens

How they can help:

Leafy greens such as spinach, kale, chard, and collards are nutrition powerhouses. These greens are high in magnesium, a mineral that may lower inflammation. Leafy greens are high in protective vitamins A and K, and carotenoids, which give many fruits and veggies their color. Pair leafy greens with olive oil to get the full benefit of nutrients that require fat to be absorbed.

How to eat leafy greens more often:

• Saute spinach with garlic and olive oil.
• Add chopped kale to a bowl of soup.
• Serve a green salad with your meal.
• Add spinach to an omelet.
• Blend baby kale in a smoothie.

2. Extra virgin olive oil

How it can help:

A symbol of the Mediterranean diet, olive oil is packed with heart-healthy monounsaturated fat. Extra virgin olive oil (made from the first pressing of the olives) is higher in protective polyphenols than more refined olive oil, and is the main source of added fat in the Mediterranean diet.

Olive oil can bring more benefits when you use it as a substitute for less healthy fats and oils.

How to eat olive oil more often:

• Use as a base for salad dressings and marinades.
• Drizzle over cooked veggies.
• Use less expensive olive oil for general cooking and use more expensive and flavorful olive oil for dipping.

3. Fish

How it can help:

Fish is an important part of the Mediterranean diet. Fish is a unique source of the anti-inflammatory omega-3 fats DHA and EPA. Fattier fish such as salmon, mackerel, sardines, and herring provide the highest levels of omega-3s.

How to eat fish more often:

• Aim for two to three fish servings each week.
• Flavor any fish with lemon juice and season with dill, parsley, or chives.
• Add salmon to a salad or whole-grain pasta.
• Use canned salmon or tuna instead of lunch meats.
• Grill a salmon burger.

4. Beans

How they can help:

Beans are one of the most overlooked healthy Mediterranean foods. High fiber foods such as beans may help inflammation by supporting healthy gut bacteria.

The carbs in beans are slow to turn into blood sugar. Diets focusing on these types of slow-burning carbs may lower inflammation. Beans are also high in magnesium.

How to eat beans more often:

• Add black beans or pinto beans to soups and chilis.
• Top a salad with kidney beans.
• Add black beans to tacos.
• Serve hummus made with garbanzo beans.
• Enjoy a meatless bean-based meal once or twice a week.

5. Berries

How they can help:

These sweet and colorful treats contain powerful antioxidants called anthocyanins and are good sources of fiber.

How to eat berries more often:

• Serve strawberries with a small piece of dark chocolate for dessert.
• Keep frozen mixed berries on hand to add to oats or blend in a smoothie.
• Mix blueberries with low-sugar Greek yogurt for an easy breakfast.

6. Tomatoes

How they can help:

Tomatoes rate highly as an anti-inflammatory and heart-protective food. Tomatoes are rich in the antioxidant lycopene as well as vitamin C.

Don't like raw tomatoes? The lycopene in cooked tomatoes is actually absorbed better.

How to eat tomatoes more often:

• Roast tomato slices tossed with a small amount of olive oil.
• Add canned crushed tomatoes to soup or pasta dishes.
• Make a Caprese salad (tomato slices with fresh mozzarella, drizzled with olive oil and balsamic vinegar, and topped with fresh basil leaves).
• Dip veggies or whole-grain chips in tomato-based salsa.
• Drink a small glass of tomato juice with a slice of lemon.

7. Nuts

How they can help:

Nuts are a reliable source of healthy unsaturated fats, fiber, magnesium, and vitamin E. Nuts are linked with many health benefits including heart health and lower diabetes risk, and can help with satiety (the sense of feeling full).

How to eat nuts more often:

• Have a small handful of pistachios as a snack.
• Add toasted walnuts or pecans to a salad.
• Add almond slices to hot cereal.
• Use pine nuts or cashews to make a pesto.

The Mediterranean Diet - best foods to fight inflammation

The Mediterranean diet is the best way to include foods to fight inflammation. Enjoy one or more of these healthy Mediterranean foods today.

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Meal Planning & Diets->Mediterranean Style

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