Decrease Inflammation by Cooking with These Herbs

Herbs to Decrease Inflammation

Shared by Dr. Bryan Stephens

Herbs to Decrease Inflammation 

As a Chiropractor, I am always looking for ways to decrease inflammation, which leads to pain. Along with proper motion and managing stress, nutrition plays a key role in keeping inflammation down.  As a father, I enjoy the time I cook for my family.  Sometimes I will cook with my daughters, but other times I appreciate the task of cooking on my own.  One thing I have begin to lean in on, is using more herbs in my cooking for flavoring.  One of the sauces I have made is a chimichurri sauce to go along with beef or chicken.  It is a very fresh flavor packed with herbs and lacks any of the sugars or dairy seen in many other sauces and marinades that can add inflammation which adds to pain.

One of the reasons I’ve started using more fresh herbs is the health benefits that come along with it.  Along with avoiding inflammatory foods, this chimichurri sauce also has many ingredients that will decrease inflammation.  This comes from the cilantro, parsley, oregano, and garlic.  The olive oil can also help with decreasing the chronic inflammation which is associated with cardiovascular disease (CVD) and coronary heart disease (CHD).


Higher olive oil intake was associated with lower risk of CHD and total CVD in 2 large prospective cohorts of U.S. men and women.”

Guasch-Ferré, Marta, et al. “Olive oil consumption and cardiovascular risk in US adults.” Journal of the American college of cardiology 75.15 (2020): 1729-1739.


Continue searching for ways to improve your diet and reap the benefits that come along with lowered inflammation.  That is, less pain and improved overall health.


  • 1 shallot, finely chopped
  • 1 Fresno chile or red jalapeño, finely chopped
  • 3–4 garlic cloves, thinly sliced or finely chopped
  • ½ cup red wine vinegar
  • 1 tsp. kosher salt, plus more
  • ½ cup finely chopped cilantro
  • ¼ cup finely chopped flat-leaf parsley
  • 2 Tbsp. finely chopped oregano
  • ¾ cup extra-virgin olive oil

*Organic ingredients when possible


Combine shallot, chile, garlic, vinegar, and 1 tsp. salt in a medium bowl. Let sit 10 minutes. Stir in cilantro, parsley, and oregano. Using a fork, whisk in oil.


Follow the instructions above, but add additional salt for flavor.


Our Message

When you are looking for a Chiropractor near you that you can trust, choose one who will not only help you avoid back pain while sitting but who will also guide you to living a healthier lifestyle to keep you out of pain. Our McKinney Chiropractors, located near West Ridge, near the corner of S. Stonebridge Dr. and Eldorado Pkwy., will teach you what the research says about why we should eat a better diet, move more and have more positive thoughts.