Omega 3’s in Salmon to Keep Inflammation Down

Omega 3’s to Keep Inflammation Down

Shared by Dr. Justin Thompson

Omega 3's to Keep Inflammation Down

This month’s recipe is one of my personal favorites. At our McKinney clinic, we always stress the importance of getting enough Omega-3’s in our diets. This is because they help combat high inflammation in the body. In addition to taking your daily dose of essential nutrients, we still want to shoot for eating healthy, natural and tasty foods. Grilled salmon is a delicious way to increase your healthy fat intake while also enjoying yourself. Rich in omega-3 fatty acids, it is known to promote heart health by reducing inflammation and lowering triglyceride levels, thus decreasing the risk of cardiovascular diseases. Additionally, salmon provides an excellent source of high-quality protein, essential for muscle repair and growth. This fish is also a significant source of vitamin D, which supports bone health and boosts the immune system. Furthermore, salmon contains important minerals such as selenium, which acts as an antioxidant and protects cells from damage. Including salmon in a balanced diet can contribute to overall well-being and support various aspects of health, making it a valuable addition to any meal plan. Listed below are resources discussing the numerous health benefits of eating salmon. Give this recipe a shot and let us know what you think!

Research

“Higher fish consumption has been reported to be associated with a lower incidence of coronary artery disease”

“N-3 LCPUFAs have anti-inflammatory and triglyceride lowering effects, and also might have vasodilator, anti-arrhythmia, and anti-hypertension effects [12]. In addition, fish can provide protein, vitamin D, vitamin B, calcium, selenium, and other nutrients”

“Twenty-seven studies investigated the association between fish consumption and CHD mortality (10,568 events and 1,139,553 participants), and the summary estimate showed that higher fish intake was significantly associated with a lower CHD mortality [RR: 0.85, 95% CI: (0.77, 0.94); I2 = 51.3%].”

“Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health”

Ingredients
  • 4 naturally sourced salmon fillets (about 6 ounces each)
  • 2 organic lemons
  • 2 tablespoons olive oil
  • 2 cloves garlic, minced
  • 1 tablespoon fresh thyme leaves (or 1 teaspoon dried thyme)
  • 1 tablespoon fresh rosemary leaves (or 1 teaspoon dried rosemary)
  • 1 teaspoon salt
  • 1/2 teaspoon black pepper
  • Fresh parsley (for garnish)
Instructions

In a small bowl, combine the juice of one lemon, olive oil, minced garlic, thyme, rosemary, salt, and black pepper. Mix well to create a flavorful marinade.

Place the salmon filets in a shallow dish and pour the marinade over them. Ensure each fillet is well-coated. Cover the dish with plastic wrap and refrigerate for at least 30 minutes to let the flavors infuse.

While the salmon marinades, preheat your grill to medium-high heat. Make sure the grates are clean and lightly oiled to prevent sticking.

Remove the salmon from the marinade and discard the excess liquid. Place the filets on the preheated grill, skin-side down. Grill the salmon for about 4-5 minutes on each side, or until the flesh easily flakes with a fork. Be careful not to overcook to maintain its moisture.

While the salmon is grilling, cut the second lemon into thin slices. In the last few minutes of grilling, place the lemon slices on the grill and cook for about 1-2 minutes per side until they have a slight char.

Serve the Grilled Lemon-Herb Salmon alongside a fresh garden salad or some grilled vegetables for a complete and wholesome meal. The succulent fish infused with zesty lemon and aromatic herbs will surely be a crowd-pleaser.

Resources

Ajith T.A., Jayakumar T.G. Omega-3 fatty acids in coronary heart disease: Recent updates and future perspectives. Clin. Exp. Pharmacol. Physiol. 2018;46:11–18. doi: 10.1111/1440-1681.13034.

National Institute of of Health: Office of Dietary Supplements

ods.od.nih.gov/factsheets/Selenium-HealthProfessional

Tani S, Kawauchi K, Atsumi W, Matsuo R, Ashida T, Imatake K, Suzuki Y, Yagi T, Takahashi A, Matsumoto N, Okumura Y. Association among daily fish intake, white blood cell count, and healthy lifestyle behaviors in an apparently healthy Japanese population: implication for the anti-atherosclerotic effect of fish consumption. Heart Vessels. 2021 Jul;36(7):924-933. doi: 10.1007/s00380-020-01769-9. Epub 2021 Jan 7. PMID: 33411013.

Zehr KR, Walker MK. Omega-3 polyunsaturated fatty acids improve endothelial function in humans at risk for atherosclerosis: A review. Prostaglandins Other Lipid Mediat. 2018 Jan;134:131-140. doi: 10.1016/j.prostaglandins.2017.07.005. Epub 2017 Aug 9. PMID: 28802571; PMCID: PMC5803420.

Zhang B, Xiong K, Cai J, Ma A. Fish Consumption and Coronary Heart Disease: A Meta-Analysis. Nutrients. 2020 Jul 29;12(8):2278. doi: 10.3390/nu12082278. PMID: 32751304; PMCID: PMC7468748.

Our Message

We love to help our patients in McKinney stay healthy. We are here to relieve back pain, neck pain and headaches while also teaching about how our diet and stress effects our over all health. By improving these areas of our lives we can become healthier, stay out of pain and reduce risk of diseases. Our Chiropractors, located near West Ridge, at the corner of S. Stonebridge Dr. and Eldorado Pkwy., want to help you stay healthy and out of pain!