What is the best oil to prevent inflammation?

December 14, 2025 •

3 min read

Research suggests that chronic inflammation contributes to numerous diseases, including heart disease and cancer. Knowing what is the best oil to prevent inflammation is a simple yet powerful dietary choice for reducing these risks and supporting your long-term health.

Quick Summary

Extra virgin olive oil, rich in anti-inflammatory polyphenols, is a top choice, followed by versatile avocado oil and omega-3 powerhouse flaxseed oil for combating chronic inflammation.

Key Points

Extra Virgin Olive Oil is Best: Prioritize EVOO due to its high antioxidant (polyphenol) and monounsaturated fat content, which provides powerful anti-inflammatory effects.
Consider Cooking Temperature: Use EVOO for dressings and low-to-medium heat cooking, while avocado oil is ideal for high-heat applications like searing and stir-frying.
Boost Omega-3s with Flaxseed Oil: Incorporate flaxseed oil into cold dishes like dressings and smoothies for a potent source of anti-inflammatory omega-3 fatty acids.
Avoid High Omega-6 Oils: Reduce intake of vegetable oils like soybean, corn, and sunflower oil, which contain high levels of omega-6s that can promote inflammation when imbalanced with omega-3s.
Choose Cold-Pressed Options: Opt for cold-pressed and unrefined oils whenever possible to ensure they retain their natural antioxidants and beneficial compounds.

The Role of Fats in Inflammation

Different fats have varying impacts on inflammation due to their fatty acid composition and antioxidant content. Monounsaturated fats, found in olive and avocado oil, are associated with protective effects. The balance of omega-6 and omega-3 polyunsaturated fats is also key. High omega-6 intake, common in Western diets, can increase inflammation, while omega-3s help reduce it.

Top Anti-Inflammatory Oils for Your Kitchen

Extra Virgin Olive Oil (EVOO): The Anti-Inflammatory Champion

Extra virgin olive oil is a core component of the Mediterranean diet, known for its monounsaturated fats and polyphenols. Oleocanthal, a compound in EVOO, has anti-inflammatory properties similar to ibuprofen. With a smoke point around 350°F, EVOO is best for dressings and low-to-medium heat cooking.

Avocado Oil: The High-Heat Hero

Rich in monounsaturated fats and vitamin E, avocado oil is another excellent choice. Its neutral taste and high smoke point (up to 520°F) make it suitable for high-temperature cooking like grilling and searing. While it has fewer polyphenols than EVOO, it still offers antioxidant benefits.

Flaxseed Oil: The Omega-3 Powerhouse

Flaxseed oil is a significant plant-based source of alpha-linolenic acid (ALA), an omega-3 fatty acid with known anti-inflammatory effects. It has a very low smoke point and should only be used without heat, such as in dressings or smoothies.

Turmeric Oil: A Potent Supplement

Turmeric essential oil contains curcumin, which has anti-inflammatory and antioxidant properties. It is typically used topically or as a supplement and not for cooking.

Oils to Limit or Avoid

Certain oils high in omega-6 fatty acids can promote inflammation when not balanced by omega-3s. It's advisable to limit or avoid:

Soybean and Corn Oil: High in omega-6 fatty acids.
Refined Vegetable Oil Blends: Often contain a mix of high-omega-6 oils.
Margarine and Shortening: May contain trans fats that promote inflammation.

Comparison Table: Anti-Inflammatory Oils


Feature	Extra Virgin Olive Oil (EVOO)	Avocado Oil	Flaxseed Oil
Primary Benefit	High in polyphenols with strong anti-inflammatory effects.	Very high smoke point, ideal for high-heat cooking.	Excellent source of omega-3 ALA for cold-use applications.
Smoke Point	Medium (approx. 350°F).	High (approx. 520°F).	Very low (approx. 225°F).
Best Use	Dressings, low-to-medium heat cooking, finishing oil.	Grilling, searing, stir-frying, baking.	Dressings, smoothies, dips (no heat).
Flavor Profile	Rich, fruity, often peppery or grassy.	Mild, neutral flavor.	Delicate, nutty flavor.

How to Choose and Use Your Oils Effectively

Select high-quality, cold-pressed or unrefined oils to maximize nutrient retention. Incorporating a variety of healthy oils provides a range of benefits. Use EVOO for cold applications and low heat, avocado oil for high heat, and flaxseed oil only without heat.

Conclusion

Choosing oils wisely is a key part of an anti-inflammatory diet. Extra virgin olive oil is particularly potent for its anti-inflammatory compounds when not exposed to high heat. Avocado oil is a stable option for high-temperature cooking, and flaxseed oil boosts omega-3 intake when used cold. By selecting beneficial oils and limiting pro-inflammatory ones, you can support your health. For additional information, you can explore this Healthline article on the benefits of olive oil.

Frequently Asked Questions

Both are healthy options rich in monounsaturated fats. However, extra virgin olive oil often contains higher levels of anti-inflammatory antioxidants like polyphenols and oleocanthal, giving it a slight edge for inflammatory benefits.

Yes, you can safely use extra virgin olive oil for most everyday stovetop cooking and low-to-medium heat frying, as its antioxidants make it more stable than many people realize. For very high-heat cooking, however, avocado oil is a better option due to its significantly higher smoke point.

Unrefined or 'cold-pressed' oils are made without heat or chemicals, preserving more natural nutrients, antioxidants, and flavor. Refined oils are stripped of some of these beneficial compounds during processing but typically have a higher smoke point.

Generic vegetable oil blends, which often include soybean or corn oil, are typically high in omega-6 fatty acids. An excessive amount of omega-6s in the diet, especially without enough balancing omega-3s, can promote chronic inflammation.

Yes, turmeric essential oil contains the powerful anti-inflammatory compound curcumin. It is most effective when used topically (diluted) or taken as a supplement, rather than as a primary cooking oil.

Coconut oil is primarily saturated fat, and while its effects are still debated, current research does not show a strong anti-inflammatory effect comparable to olive or flaxseed oil. Some studies indicate it may even raise cholesterol levels.

Due to its delicate nature and low smoke point, flaxseed oil is best kept refrigerated. It should not be heated, as this can destroy its beneficial omega-3s.