Essential Anti-Inflammatory Oils to Include in Your Diet (and the Harmful Ones to Avoid)

The Risks of Ongoing Inflammation

Acute inflammation occurs when a wound turns red, swells, and heals in a few days. During this process, the body releases chemicals to stimulate an immune response, helping to protect the injured area.

However, in some instances, inflammation becomes chronic, keeping the immune system on constant alert. Prolonged inflammation forces the immune system to release chemicals and white blood cells continuously, leading to cellular damage that can harm healthy tissues and organs.

Studies have shown that chronic inflammation is associated with various conditions like heart disease, type 2 diabetes, Alzheimer's, cancer, and other diseases ending in 'itis' (such as arthritis, colitis, etc.).

The Connection Between Food and Inflammation

For those dealing with chronic inflammation, adopting lifestyle changes is key to managing it. This often involves a mix of regular physical activity, sufficient rest, and a diet rich in anti-inflammatory foods.

Which Foods Promote Inflammation?

Many foods common in the 'Western' diet contribute to inflammation. The average American gets nearly 58% of their calories from highly processed foods, which are inflammatory due to their high content of sugar, trans fats, salt, refined flour, additives, and preservatives. Foods like processed meats, fast food, baked goods, deep-fried foods, sweets, and sugary drinks all promote inflammation.

A recent study in the Journal of the American College of Cardiology found that those who consume the most inflammatory foods face a nearly 50% increased risk of developing heart disease.

Which Foods Help Fight Inflammation?

An anti-inflammatory diet focuses on whole foods like vegetables, fruits, whole grains, fish, beans, nuts, herbs, and spices. The overall dietary pattern is more important than any one food, and variety is key to maximizing benefits.

Choosing healthy oils can be tricky. While most oils are made from vegetables, nuts, and seeds—foods that are generally considered healthy—their nutritional value varies. The health benefits of oils depend not only on the type of fat they contain but also on how they are processed and how you use them in cooking. Keep reading to discover the best and worst oils for managing inflammation.

The Relationship Between Oils and Inflammation

Oils are not made up of a single type of fat but consist of a mix of fatty acids in varying proportions. Oils are categorized based on their dominant fat content:

• Monounsaturated: Olive, avocado, canola, almond, and peanut oils
• Saturated: Coconut and palm oils
• Omega-3 polyunsaturated: Flaxseed oil
• Omega-6 polyunsaturated: Corn, soybean, grapeseed, safflower, sunflower, hemp, walnut, and cottonseed oils

Which Oils Help Reduce Inflammation?

To fight inflammation, opt for oils rich in monounsaturated fats or omega-3 polyunsaturated fats. Top anti-inflammatory oil choices include olive oil, avocado oil, and flaxseed oil.

Olive Oil

Research suggests that the monounsaturated fats in olive oil can help protect the heart by reducing inflammatory markers like interleukin-6 and tumor necrosis factor, which contribute to inflammation in the body.

A meta-analysis of 30 studies revealed that daily consumption of olive oil (ranging from 1 mg to 50 mg) led to reductions in C-reactive protein and interleukin-6, both of which are inflammation markers. The research also showed that olive oil may improve endothelial function, which plays a role in lowering heart disease risk. Endothelial cells help regulate immune function.

Avocado Oil

Although fewer studies have focused on avocado oil, its high monounsaturated fat content suggests it may offer similar anti-inflammatory benefits.

Flaxseed Oil

Flaxseed oil, rich in omega-3 fatty acids, has strong anti-inflammatory properties, making it a great choice. It's best used cold and should not be heated for cooking. The anti-inflammatory benefits of flaxseed oil may help lower the risk of heart disease, cancer, arthritis, osteoporosis, and certain autoimmune conditions. Additionally, a recent study showed that flaxseed oil reduced inflammatory markers and disease severity in individuals with colitis, an inflammatory bowel disease.

Which Oils Promote Inflammation?

Not all vegetable and seed oils are created equal. Their health effects vary depending on their fatty acid composition, extraction methods, and how they are used in cooking. Let's start by identifying the inflammatory oils to avoid: any oil high in omega-6 fats, such as corn oil and soybean oil.

While a small amount of omega-6 fats is essential, research shows our intake of omega-6 fats has surged. At the same time, our consumption of beneficial omega-3 fats has declined. In the past, the ratio of omega-6 to omega-3 was 1:1, but today it’s closer to 20:1. The issue? Excess omega-6 fats contribute to chronic inflammation, while omega-3 fats have an anti-inflammatory effect, yet we aren’t getting enough of them.

This shift in the omega fat ratio has been driven by the widespread use of corn oil and soybean oil, both high in omega-6 fats, in many processed foods. It’s estimated that soybean oil consumption has skyrocketed 1000-fold from 1909 to 1999. The heavy reliance on soybean and corn oils, while neglecting omega-3-rich foods, further exacerbates inflammation.

What about coconut oil? Its popularity currently surpasses the clinical research supporting its health benefits. One meta-analysis of 16 studies found that coconut oil did not significantly impact inflammation markers like C-reactive protein (so it’s considered neutral), but it may raise cholesterol levels. More research is needed.

How to Select Anti-Inflammatory Oils

To fight chronic inflammation, it's essential to include the right oils in a balanced diet! Having multiple oils in your kitchen is perfectly fine, as they each offer distinct flavors, consistencies, and uses. For an anti-inflammatory diet, the top oil choices are olive oil or any other cold-processed oil rich in monounsaturated fats, and flaxseed oil for its omega-3 content.

Opt for Cold-Pressed Oils

In addition to fat content, it's crucial to consider how oils are processed, and whether heat or chemicals are involved. Some oils are heated, refined, and filtered to remove color and deodorized through steam distillation. This refining process strips away vitamin E, carotenoids, and other antioxidants, which can alter the oil's fatty acid profile, making it less nutritious than its unprocessed form.

Look for oils that are extracted by crushing or pressing plants or seeds, rather than through heating or chemical additives. This is where the term 'cold-pressed' comes into play. Frequently found on bottles of flax, avocado, and olive oil, it indicates that the oil wasn’t heated during extraction. Cold-pressed canola oil is also available, though it's less common.

Which Oils Are Best for Cooking?

Heat can alter the fatty acid composition of cooking oils. Every oil has a smoke point, the temperature at which it begins to burn. This not only changes the flavor and nutrient content but also produces free radicals that can damage healthy cells and contribute to inflammation. Therefore, regardless of the oil you choose, to combat inflammation, avoid heating the oil beyond its smoke point:

• Safflower: 510°F
• Refined olive: 460°F
• Soy: 460°F
• Corn: 450°F
• Peanut: 450°F
• Sunflower: 440°F
• Cottonseed: 420°F
• Canola: 400°F
• Avocado: 400°F
• Grapeseed: 390°F
• Coconut: 350°F
• Cold pressed extra virgin olive: 350°F
• Hemp: 330°F
• Walnut: 320°F
• Flaxseed: 225°F

Cold-pressed extra virgin olive oil has a relatively low smoke point compared to other oils, so it's best suited for low to medium-heat cooking. Research indicates that refined olive oil is more stable than other refined oils, with a higher smoke point and greater resistance to oxidative damage. However, the refining process removes many antioxidants.

The Bottom Line

You can use a variety of oils for different cooking tasks, but for optimal anti-inflammatory benefits, keep a bottle of extra virgin olive oil or avocado oil for daily use, and reserve flaxseed oil for cold dishes like salads.