Dietary choices, particularly the fats consumed, play a direct role in regulating the body’s inflammatory response. Chronic, low-grade inflammation is linked to the development of many long-term health issues, including heart disease and metabolic disorders. The oils used in cooking can either promote systemic inflammation or help to dampen it. Choosing non-inflammatory oils depends on their specific fatty acid profiles and the presence of protective plant compounds.
Understanding the Omega Fatty Acid Balance
The chemical nature of an oil’s fatty acids dictates its influence on inflammatory signaling pathways. Omega-3 and Omega-6 polyunsaturated fatty acids are important because they serve as precursors for molecules that regulate inflammation. Omega-6 fatty acids, like linoleic acid, promote inflammation, which is necessary for injury response and immunity. Conversely, Omega-3 fatty acids, such as EPA and DHA, are metabolized into specialized pro-resolving mediators that actively reduce and resolve inflammation.
The ratio between these two types of fatty acids determines the overall effect on the body’s inflammatory status. Historically, the human diet had an Omega-6 to Omega-3 ratio close to 1:1. The modern Western diet, however, commonly provides a ratio ranging from 10:1 up to 20:1, heavily skewed toward Omega-6. This imbalance promotes chronic inflammation due to a constant oversupply of pro-inflammatory precursors.
Oils That Actively Reduce Inflammation
Certain oils are known for their anti-inflammatory properties due to high levels of monounsaturated fats and protective compounds. Extra Virgin Olive Oil (EVOO) is a prime example, composed of about 73% monounsaturated fat, primarily oleic acid. Oleic acid is an Omega-9 fatty acid associated with reduced inflammatory markers. EVOO also contains a high concentration of polyphenols, which are powerful antioxidants that reduce oxidative stress.
One unique EVOO polyphenol, oleocanthal, has anti-inflammatory actions similar to ibuprofen. Avocado oil shares a similar healthy fat profile with EVOO, containing about 70% oleic acid, and is also linked to reduced inflammation. Although it lacks EVOO’s high polyphenol levels, avocado oil is a good source of vitamin E, an antioxidant that combats oxidative damage.
Flaxseed oil reduces inflammation through a different mechanism, as it is one of the richest plant sources of the Omega-3 fatty acid alpha-linolenic acid (ALA). ALA is converted in the body into the potent anti-inflammatory Omega-3s, EPA and DHA, though this conversion is relatively inefficient. Due to its high polyunsaturated fat content, flaxseed oil is extremely sensitive to heat. It should only be used in cold applications, such as salad dressings or added to smoothies.
Common Oils That Increase Inflammatory Markers
Many widely used vegetable oils contain disproportionately high levels of Omega-6 fatty acids, contributing to an imbalanced dietary ratio. Examples include oils derived from corn, soybean, cottonseed, and safflower. These oils are often heavily refined and prevalent in processed foods, making them a significant source of high Omega-6 intake.
Omega-6 fatty acids are essential, but the issue is their excessive quantity relative to Omega-3s. High intake of linoleic acid, the main Omega-6 in these oils, can overwhelm the body’s ability to maintain a balanced inflammatory response. While it was once assumed these oils were directly pro-inflammatory, recent research suggests increasing linoleic acid intake does not necessarily increase inflammatory markers in the blood. Nevertheless, reducing consumption of oils that heavily skew the Omega-6 to Omega-3 ratio supports a less inflammatory diet.
Cooking and Storage Tips for Anti-Inflammatory Oils
The stability of an oil under heat affects its inflammatory potential. Heating oil past its smoke point causes it to break down and produce harmful free radicals. This process generates compounds that promote inflammation. Unrefined oils, like Extra Virgin Olive Oil, have a relatively low smoke point (around 350°F) and are best used for low-to-medium heat cooking or finishing dishes.
For high-heat applications, such as sautéing or roasting, refined oils with a higher smoke point are a better choice, including refined avocado or olive oil. The refining process increases the smoke point but removes some beneficial antioxidant compounds, which is a trade-off for heat stability. Proper storage is equally important for preserving anti-inflammatory qualities, as exposure to light, heat, and air leads to oxidation and rancidity. Oils should be kept in a cool, dark place, away from the stove, preferably in a dark glass or opaque container.