What is the best oil for reducing inflammation? Exploring the top dietary choices

October 7, 2025 •

2 min read

Chronic inflammation is a leading driver of many serious diseases, including cancer, heart disease, and type 2 diabetes. Choosing the right cooking and finishing oils is a simple yet powerful dietary strategy to help manage and reduce inflammation. So, what is the best oil for reducing inflammation? The answer lies in understanding the balance of different fats and the power of antioxidants.

Quick Summary

This guide examines the best anti-inflammatory oils, such as extra virgin olive, avocado, and flaxseed oil, highlighting their unique benefits. It details the types of fats in different oils, their ideal uses, and which highly-refined oils to avoid for better health.

Key Points

Prioritize EVOO and Avocado Oil: Extra Virgin Olive Oil (for flavor and antioxidants) and avocado oil (for high-heat cooking) are excellent, versatile choices for an anti-inflammatory diet.
Incorporate Cold Oils: Flaxseed oil is a great source of omega-3s but must be used in cold dishes like dressings or smoothies due to its low smoke point.
Choose Cold-Pressed: Opt for cold-pressed oils to ensure maximum retention of nutrients and antioxidants, which are often lost in refined varieties.
Avoid Excess Omega-6 Oils: Limit your intake of oils high in omega-6 fatty acids, such as corn and soybean oil, to maintain a healthier fatty acid balance.
Match Oil to Cooking Method: Use oils with high smoke points, like avocado oil, for searing and frying, while reserving lower smoke point oils, like EVOO, for dressings and finishing.
Balance is Key: Remember that the benefit of anti-inflammatory oils is part of a balanced diet, not a standalone solution.

Understanding the Role of Fats in Inflammation

Not all fats are created equal, and the type of fat consumed significantly influences the body's inflammatory response. The key players are omega-3 and omega-6 polyunsaturated fatty acids (PUFAs), and monounsaturated fatty acids (MUFAs). While both omega-3 and omega-6 are essential, Western diets are often heavily skewed toward an excess of omega-6, which promotes inflammation when unbalanced with omega-3s. The right oils provide beneficial fats and antioxidants to help counteract this imbalance.

The Top Contenders for Fighting Inflammation

Extra Virgin Olive Oil (EVOO) is valued for its anti-inflammatory properties due to monounsaturated fat and antioxidants like oleocanthal. It's suitable for dressings and low-heat cooking. Avocado oil also offers anti-inflammatory benefits with monounsaturated fats and Vitamin E, and its high smoke point allows for high-heat cooking. Flaxseed oil is a plant-based source of omega-3 (ALA) but is only for cold applications due to a low smoke point.

Oils to Limit or Avoid

To support an anti-inflammatory diet, limit oils high in omega-6, such as soybean and corn oil, as they can contribute to an imbalance. Highly refined oils also lack beneficial antioxidants; cold-pressed or extra virgin options are preferred.

Comparison of Anti-Inflammatory Oils


Feature	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Flaxseed Oil
Primary Fat Type	Monounsaturated (MUFA)	Monounsaturated (MUFA)	Omega-3 (ALA)
Key Antioxidants	Oleocanthal, Polyphenols	Vitamin E, Phytosterols	Lignans
Smoke Point	Low to Medium (350°F)	High (up to 520°F)	Very Low (225°F)
Best For	Dressings, low-heat cooking	High-heat cooking, dressings	Dressings, dips, smoothies (cold use only)

Putting it into Practice: How to Choose and Use

Choosing the best anti-inflammatory oil depends on its intended use. Cold-pressed or extra virgin oils retain more antioxidants. Match the oil's smoke point to the cooking temperature, using high smoke point oils for high heat and low smoke point oils for lower heat or cold applications. Incorporating a variety of beneficial oils is recommended.

For more information on dietary strategies for managing inflammation, you can explore resources like the {Link: Arthritis Foundation's guide https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/the-ultimate-arthritis-diet}.

Conclusion

Extra Virgin Olive Oil, Avocado Oil, and Flaxseed Oil are key dietary choices for reducing inflammation. EVOO and avocado oil offer beneficial fats and antioxidants for different cooking needs. Flaxseed oil provides omega-3s for cold dishes. Limiting high omega-6 and refined oils is also beneficial. Using these oils within a balanced diet supports overall health.

Frequently Asked Questions

Both olive oil and avocado oil are excellent choices for reducing inflammation due to their high monounsaturated fat content. Extra Virgin Olive Oil contains powerful antioxidants like oleocanthal, while avocado oil is rich in vitamin E and has a higher smoke point for versatile cooking. For the best results, use both in your diet to get a broader range of nutrients.

Extra virgin olive oil (EVOO) is less refined and retains more anti-inflammatory antioxidants compared to regular or 'light' olive oil.

No, flaxseed oil should not be used for cooking. It has a very low smoke point and is not stable under heat, which can destroy its beneficial omega-3 fatty acids and create harmful compounds. Use it exclusively for cold dishes like salad dressings, dips, or smoothies.

Many common vegetable oils, such as soybean and corn oil, are high in omega-6 fatty acids. While omega-6 is essential, an imbalance where omega-6 intake far exceeds omega-3 can promote chronic inflammation. These oils are also often highly refined, removing key antioxidants.

Yes, the smoke point is important because heating an oil past this temperature can cause it to break down, affecting its flavor, nutrient profile, and potentially creating free radicals that contribute to inflammation. It is best to match the oil to your cooking method to preserve its integrity.

The evidence on coconut oil's anti-inflammatory properties is mixed. Some research has shown it to be neutral in terms of inflammatory markers, and it is high in saturated fat, which should be used sparingly. Unlike EVOO and avocado oil, it is not primarily recommended for its anti-inflammatory effects.

Not necessarily. Omega-6 fatty acids are essential for the body. The goal is not elimination but rather balancing the ratio of omega-6 to omega-3. This can be achieved by limiting high omega-6 oils and increasing your intake of omega-3 rich sources and anti-inflammatory oils like EVOO.