What is the best oil that doesn't cause inflammation?

October 21, 2025 •

3 min read

Studies suggest that an imbalanced ratio of omega-6 to omega-3 fatty acids in the modern diet, often as high as 16:1, contributes to chronic inflammation. Choosing the best oil that doesn't cause inflammation is a vital step in correcting this imbalance and promoting overall well-being.

Quick Summary

This guide provides a comprehensive comparison of cooking oils to determine which are anti-inflammatory, focusing on extra virgin olive oil, avocado oil, and flaxseed oil. It explains how fatty acid composition impacts inflammation and lists oils to avoid due to their high omega-6 content. The article also includes tips for proper oil use to maximize health benefits.

Key Points

Extra virgin olive oil is often considered the best choice: Rich in oleocanthal, an anti-inflammatory antioxidant, EVOO is ideal for low to medium-heat cooking and dressings.
Avocado oil is great for high heat: With a very high smoke point, avocado oil is perfect for searing, frying, and roasting, and it contains beneficial monounsaturated fats and vitamin E.
Flaxseed oil is best used cold: High in omega-3 ALA, flaxseed oil should not be heated and is best for salad dressings or smoothies.
Avoid high omega-6 oils: Limit intake of corn, soybean, and other vegetable oils, which can promote chronic inflammation due to their high omega-6 content.
Store oils properly to preserve benefits: Keep oils in dark bottles away from heat and light to prevent them from going rancid and losing their anti-inflammatory properties.
Balance is key for reducing inflammation: Focusing on a balanced diet that includes beneficial fats, like those found in olive and avocado oil, helps manage overall inflammation.

Understanding Inflammation and Oil Composition

Inflammation is the body's natural response to injury or infection, but chronic inflammation can contribute to serious health problems like heart disease, diabetes, and autoimmune disorders. The type of fat in your cooking oil plays a significant role in either promoting or reducing inflammation. Key factors include monounsaturated fats (MUFAs), polyunsaturated fats, and the balance between omega-6 and omega-3 fatty acids.

The Importance of the Omega-6 to Omega-3 Ratio

While both omega-6 and omega-3 fatty acids are essential, the typical Western diet has a skewed ratio, favoring pro-inflammatory omega-6s. A high ratio, potentially reaching 16:1 or more, is linked to chronic inflammatory conditions. Choosing oils with a more favorable profile can help restore this balance and reduce systemic inflammation.

The Best Anti-Inflammatory Oils

Extra Virgin Olive Oil (EVOO)

EVOO is a cornerstone of the anti-inflammatory Mediterranean diet. It is rich in monounsaturated fat and antioxidants like oleocanthal, which has anti-inflammatory effects similar to ibuprofen. EVOO is best for low to medium-heat cooking, baking, or in salad dressings.

Avocado Oil

High in monounsaturated fats and vitamin E, avocado oil protects cells from damage. Its high smoke point makes it excellent for high-heat cooking. Avocado oil has a mild flavor and is versatile. Ensure it is 100% pure to avoid inflammatory seed oils.

Algae Oil

High in omega-9 fatty acids with some varieties containing DHA (an omega-3), algae oil has a very high smoke point suitable for all cooking types. Its neutral flavor makes it a versatile, healthy option.

Flaxseed Oil

Flaxseed oil is a potent source of omega-3 alpha-linolenic acid (ALA). It has a very low smoke point and must never be heated. Use it for cold applications like dressings or smoothies.

Oils to Use with Caution or Avoid

Limit or avoid oils high in omega-6 polyunsaturated fatty acids, which can increase inflammation when consumed in excess.

Oils to limit:

Soybean oil
Corn oil
Sunflower and Safflower oil (high-oleic versions are better)
Grapeseed oil
Canola oil (highly refined versions may contain chemical residues)

Comparison of Anti-Inflammatory Oils


Feature	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Flaxseed Oil	Algae Oil
Primary Fat	Monounsaturated (Oleic Acid)	Monounsaturated (Oleic Acid)	Omega-3 (ALA)	Omega-9 (Oleic Acid), some Omega-3 (DHA)
Smoke Point	Medium (350°F / 176°C)	High (520°F / 271°C)	Very Low (225°F / 107°C)	Very High (535°F / 279°C)
Best Uses	Low/medium-heat cooking, dressings, finishing	High-heat cooking, sautéing, searing	Cold applications only (dressings, smoothies)	All-purpose cooking, baking
Key Antioxidants	Polyphenols (Oleocanthal, Oleuropein)	Vitamin E, Carotenoids, Lutein	Lignans (in whole seeds)	Omega-9s

Cooking and Storage Best Practices

Proper handling preserves oil's anti-inflammatory benefits.

Best Practices:

Choose cold-pressed: Preserves nutrients and antioxidants.
Respect the smoke point: Avoid heating past the smoke point.
Store correctly: Keep in dark bottles in a cool, dark place.

Conclusion

Incorporating anti-inflammatory oils like extra virgin olive oil, avocado oil, and flaxseed oil into your diet can significantly impact your health. By prioritizing oils rich in monounsaturated fats and omega-3s and limiting those high in omega-6s, you can help rebalance your dietary fat intake. For versatility, EVOO and avocado oil are excellent staples. The best oil suits your cooking needs and supports a balanced, healthy lifestyle.

Frequently Asked Questions

To reduce inflammation, you should limit or avoid oils high in omega-6 fatty acids, such as soybean, corn, safflower, sunflower, and grapeseed oil, especially when highly refined.

Yes, it is safe to cook with extra virgin olive oil for low to medium-heat applications, such as sautéing. While it has a lower smoke point than refined oils, its high antioxidant content makes it stable for most everyday cooking.

An imbalanced ratio, especially one with too much omega-6, can trigger chronic inflammation. A more balanced intake, often achieved by reducing omega-6s and increasing anti-inflammatory omega-3s, is key for health.

Coconut oil is high in saturated fat, and while some studies suggest it may be neutral for inflammation markers like C-reactive protein, it may also raise cholesterol levels. More research is needed, and it is best used in moderation.

Yes, cold-pressed oils are generally better because the extraction process does not use high heat or chemicals, which helps preserve the oil's antioxidants and nutrients that provide anti-inflammatory benefits.

Yes, flaxseed oil is an excellent source of alpha-linolenic acid (ALA), a type of omega-3 fatty acid. It is important to use it only in cold preparations, as heating it destroys its beneficial properties.

Avocado oil is one of the best choices for high-heat cooking. It has a high smoke point and is rich in monounsaturated fats and antioxidants that are beneficial for health.