What are healthy anti-inflammatory fats?

January 10, 2026 •

3 min read

According to Healthline, Omega-3 fatty acids have been shown to reduce chronic inflammation, a factor in many chronic diseases. So, what are healthy anti-inflammatory fats, and how can you incorporate them into your diet for optimal well-being?

Quick Summary

This guide explores the different types of healthy anti-inflammatory fats, such as omega-3s and monounsaturated fats, and details their best food sources.

Key Points

Omega-3s are vital anti-inflammatories: Essential omega-3 fatty acids (EPA, DHA, ALA) from fish, nuts, and seeds are crucial for combating chronic inflammation.
Monounsaturated fats are beneficial: Found in olive oil and avocados, MUFAs also contribute to a reduced inflammatory state.
Balance omega-3 and omega-6: A high ratio of omega-6 to omega-3 can promote inflammation, so rebalancing your intake is key.
Source matters for effectiveness: EPA and DHA from marine sources are more readily used by the body than ALA from plant sources, though all are beneficial.
Cooking methods are important: Use appropriate oils for the right cooking temperatures; use olive oil for low heat and dressings, while reserving avocado oil for higher heat.
Focus on whole food sources: The best approach is to get your healthy fats from whole foods rather than relying solely on supplements.

Understanding the Role of Fats in Inflammation

Fats are a crucial part of our diet, but their effect on inflammation can vary dramatically depending on the type. While some fats, like excess omega-6s and trans fats, can promote inflammation, others, namely omega-3s and monounsaturated fats (MUFAs), are powerful anti-inflammatory agents. The key lies in maintaining a healthy balance of these fats in your diet.

The Top Healthy Anti-Inflammatory Fats

Omega-3 Fatty Acids: The Inflammation Fighters

Omega-3s are a family of polyunsaturated fats known for their potent anti-inflammatory properties. The three main types are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are most commonly found in seafood, while ALA is plant-based.

Sources of Omega-3s:

Oily fish (salmon, mackerel, sardines, tuna, herring)
Flaxseeds and flaxseed oil
Walnuts
Chia seeds
Edamame

Monounsaturated Fats (MUFAs): Heart-Healthy and Calming

MUFAs are another type of healthy fat that can help lower inflammation. They are a staple of the Mediterranean diet and are linked to improved heart health and reduced markers of inflammation.

Sources of MUFAs:

Extra virgin olive oil
Avocados
Nuts (almonds, peanuts, pecans)
Seeds (sesame, sunflower)
Dark chocolate (70%+ cocoa)

How Anti-Inflammatory Fats Work in the Body

Omega-3 fatty acids, particularly EPA and DHA, reduce inflammation by giving rise to specialized lipid mediators called resolvins. These molecules actively resolve inflammation, helping to shut down the inflammatory response and limit tissue damage. Furthermore, omega-3s alter the composition of cell membranes, shifting the balance away from pro-inflammatory signals.

Monounsaturated fats also contribute to an anti-inflammatory state. For instance, the oleocanthal found in extra virgin olive oil has been shown to have anti-inflammatory effects similar to NSAID pain relievers. Additionally, MUFAs can promote the anti-inflammatory M2 state in certain immune cells.

Excess omega-6 fatty acids, on the other hand, can be converted into pro-inflammatory molecules, so maintaining a balanced ratio of omega-3s to omega-6s is critical for managing inflammation.

Cooking with Anti-Inflammatory Fats

When cooking, it is important to use the right fats. For higher-heat cooking like sautéeing, avocado oil is an excellent choice due to its high smoke point. Olive oil is best used for low-heat cooking or as a finishing drizzle on salads and vegetables to preserve its beneficial compounds. Flaxseed oil should not be heated and is perfect for dressings or smoothies.

Comparison of Key Dietary Fats and Inflammation


Fat Type	Primary Dietary Sources	Inflammatory Effect	Key Takeaway
Omega-3s (EPA/DHA)	Oily fish (salmon, mackerel)	Anti-inflammatory; produces resolvins	Focus on fish 2-3 times per week.
Omega-3s (ALA)	Flaxseed, walnuts, chia seeds	Anti-inflammatory; less potent conversion	Incorporate ground seeds and nuts daily.
Monounsaturated Fats	Olive oil, avocados, nuts	Anti-inflammatory; promotes calming effects	Emphasize these as a primary cooking and finishing oil.
Omega-6s	Many vegetable oils (corn, soy), processed foods	Can be pro-inflammatory in excess	Consume in moderation and aim for better balance with omega-3s.
Saturated/Trans Fats	Animal fats, fried foods, baked goods	Pro-inflammatory	Limit intake to reduce chronic inflammation.

Conclusion: Making Healthy Fat Choices

Chronic inflammation is a silent driver of many health issues, but dietary fats can be a powerful tool for fighting it. By prioritizing omega-3 and monounsaturated fats from sources like oily fish, nuts, seeds, and olive oil, you can actively reduce inflammatory markers in your body. While no single food is a cure-all, making consistent, thoughtful choices about your fat intake is a fundamental step toward better long-term health and well-being. For additional resources on diet and inflammation, visit Omega-3 Fatty Acids and Inflammatory Processes.

Frequently Asked Questions

Oily fish like salmon, mackerel, and sardines are the best sources of the readily available omega-3s, EPA and DHA. Plant-based sources like flaxseed and walnuts provide ALA, which the body must convert to EPA and DHA.

No. Omega-3 and monounsaturated fats are generally anti-inflammatory, while an excess of omega-6 and saturated/trans fats can be pro-inflammatory.

Yes. Extra virgin olive oil is rich in monounsaturated fats and contains a compound called oleocanthal, which has powerful anti-inflammatory properties.

The balance is crucial because omega-6 fatty acids can produce pro-inflammatory molecules. A diet high in omega-3s and balanced in omega-6s helps manage the body's inflammatory response effectively.

You should limit saturated fats found in red meat and full-fat dairy, and trans fats, which are common in processed and fried foods.

Omega-3s can modify cell membranes to create anti-inflammatory signaling molecules called resolvins. These molecules actively help shut down the inflammatory process and prevent it from becoming chronic.

Yes, many fruits, vegetables, nuts, seeds, and spices are also rich in anti-inflammatory compounds like antioxidants and polyphenols. Examples include berries, leafy greens, and turmeric.