Omega 3’s to Decrease Inflammation

Shared by Dr. Trent Yeomans

Omega 3's to Decrease Inflammation

Lately I have been trying different fish recipes trying to get more omega-3 fatty acids in my diet. If you are a patient of any of the Doctors in our St. Louis Park clinics then you already know the importance of getting proper levels of Omega-3s in our diet to decrease our bodies inflammation levels, decrease pain and decrease the risk of cardiovascular disease. The research when it comes to Omega-3s are always consistent with it being an essential nutrient in our body. In a study done by Burr et al. they wanted to see the effect of dietary intervention on over 2000 men who recently recovered from a heart attack. They used 3 different groups in this study. One group had a reduction in fat intake and an increase in the ratio of polyunsaturated to saturated fat, another group had just an increase in fatty fish intake (Omega-3s), and the last group had an increase in cereal fiber intake. They found that in the group that ate fatty fish and as a result increased their omega-3 intake had a 29% reduction in 2-year all-cause mortality in men recovering from a heart attack. This is a signficatn decrease in death during recovery for a heart attack. Increase Omega 3s are a must to increasing your health and lowering your pain and risk of cardiovascular disease. Here is a great salmon recipe with loads of essential nutrients to keep you healthy.

Recipe

Grilled Honey-Chipotle Salmon Foil Packets with Summer Squash Recipe: 4 servings

  • 4 Tbsp. butter, melted
  • 2 Tbsp. local honey
  • 1 Tbsp. chipotle chili powder or regular chili powder
  • 3 cloves garlic, minced
  • Kosher salt
  • 4 (6-oz.) skin-on Atlantic salmon filets
  • 1 medium zucchini, chopped
  • 1 summer squash, chopped
  • 1 small red onion, chopped
  • 1/4 c. packed basil leaves, torn
  • Lime wedges, for serving
Directions
  • Heat grill to medium-high. In a small bowl, whisk butter, honey, chipotle chili powder, garlic, and ½ teaspoon salt; set aside.
  • Season both sides of salmon with ¾ teaspoon salt. In a medium bowl, toss zucchini, summer squash, and red onion with ¼ teaspoon salt.
  • Lay four 12”-by-16” pieces of foil on a flat surface. Divide vegetable mixture between foil packets, filling up half of the center of each piece of foil. Arrange salmon next to vegetables. Drizzle salmon and vegetables with the chipotle sauce (stir to combine before using if separated), dividing evenly. Fold and seal edges of foil to create a packet.
  • Grill, covered, until salmon is cooked through and squash is tender, rotating packets half way through, 11 to 14 minutes. Sprinkle with basil and serve with lime wedges.
References

Burr, M. L., Gilbert, J. F., Holliday, R. M., Elwood, P. C., Fehily, A. M., Rogers, S., Sweetnam, P. M., & Deadman, N. M. (1989). Effects of changes in fat, fish, and fibre intakes on death and myocardial reinfarction: Diet and reinfarction trial (DART). The Lancet, 334(8666), 757–761. https://doi.org/10.1016/s0140-6736(89)90828-3

Our Message

We love to help our patients in St. Louis Park 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 in the West End, near the corner of MN-100 S & Lake Rd./Westside Dr., want to help you stay healthy and out of pain!