Which Cooking Oil is Good for Inflammation? A Comprehensive Guide

January 9, 2026 •

5 min read

Chronic inflammation is a leading driver of many health problems, including heart disease and arthritis. Selecting which cooking oil is good for inflammation can be a powerful and simple dietary change to help manage your body's inflammatory response and promote overall wellness.

Quick Summary

Different cooking oils impact inflammation differently based on their fatty acid profile. Oils rich in monounsaturated fats and omega-3s, like extra virgin olive oil and avocado oil, are anti-inflammatory, while those high in omega-6s, like corn and soybean oil, should be limited.

Key Points

Fatty Acid Balance: Prioritize oils high in monounsaturated fats (MUFAs) and omega-3s to combat inflammation, while limiting those high in omega-6s.
Extra Virgin Olive Oil: Rich in anti-inflammatory oleocanthal and best for low-to-medium heat cooking and dressings.
Avocado Oil: Ideal for high-heat cooking due to its very high smoke point, along with its high content of anti-inflammatory MUFAs.
Flaxseed Oil: An excellent source of omega-3s but must be used cold, as heat destroys its beneficial compounds.
Limit Processed Oils: Avoid or minimize your consumption of highly refined, omega-6 heavy oils like soybean, corn, and generic vegetable oil.
Beware of Trans Fats: Eliminate any cooking product containing partially hydrogenated oils, as they are highly pro-inflammatory.
Consider Smoke Point: Heating an oil past its smoke point creates harmful free radicals, so match the oil to your cooking temperature.

The Link Between Cooking Oil and Inflammation

The fats we consume play a significant role in our body's inflammatory pathways. While acute inflammation is a natural and necessary immune response to injury or infection, chronic, low-grade inflammation can lead to serious health issues. The type of fat in your cooking oil is a major determinant of its inflammatory effect. The key players are monounsaturated fats, omega-3 fatty acids, and omega-6 fatty acids. A balanced diet depends on getting the right ratio of these fats. Most Western diets are heavy in omega-6s, which can fuel inflammation when not balanced with sufficient omega-3s.

Understanding Omega-3 vs. Omega-6 Fatty Acids

Omega-3 and omega-6 are both polyunsaturated fatty acids essential for human health, but their balance is critical. Omega-3s, such as alpha-linolenic acid (ALA), are known for their potent anti-inflammatory effects. Conversely, omega-6s, like linoleic acid, can produce pro-inflammatory compounds, especially when consumed in excess relative to omega-3s. For many, the ratio is far from ideal, making it vital to consciously choose oils that favor omega-3s or are high in monounsaturated fats.

The Best Anti-Inflammatory Cooking Oils

For those seeking to reduce inflammation, these oils are your best kitchen allies:

Extra Virgin Olive Oil (EVOO): A staple of the Mediterranean diet, EVOO is rich in oleic acid (a monounsaturated fat) and potent antioxidants, especially oleocanthal. Oleocanthal has anti-inflammatory properties that have been compared to ibuprofen, a nonsteroidal anti-inflammatory drug (NSAID). EVOO is best used for low-to-medium heat cooking, sautéing, or as a finishing oil for dressings due to its moderate smoke point of around 350°F. Choosing a cold-pressed, extra-virgin variety ensures the highest concentration of beneficial compounds.
Avocado Oil: High in monounsaturated fats and vitamin E, avocado oil is a versatile anti-inflammatory choice. Its key advantage is its very high smoke point (up to 520°F), which makes it suitable for high-heat cooking methods like searing, frying, and roasting without breaking down and forming harmful free radicals.
Flaxseed Oil: A powerhouse of alpha-linolenic acid (ALA), flaxseed oil offers significant anti-inflammatory benefits. However, it has a very low smoke point and should never be used for cooking. Instead, incorporate it into cold dishes like salad dressings, smoothies, or dips to reap its rewards.
Algae Oil: This oil is growing in popularity and is praised for being rich in omega-9 fatty acids (oleic acid). It boasts an extremely high smoke point, even surpassing avocado oil, making it one of the most versatile and heat-stable anti-inflammatory oils available.
Walnut Oil: Providing a good dose of omega-3 fatty acids, walnut oil has a distinctive nutty flavor. Like flaxseed oil, it is best reserved for dressings and finishing due to its lower smoke point.

Oils to Limit or Avoid

Minimizing your intake of certain oils can be as important as choosing anti-inflammatory ones. The following oils are typically high in omega-6 fatty acids, and excessive consumption can promote chronic inflammation:

Soybean Oil: One of the most widely used oils in processed foods, it's a major source of omega-6s.
Corn Oil: Also a cheap and common omega-6 powerhouse used frequently in frying.
Sunflower Oil and Safflower Oil: These oils are high in omega-6 fatty acids.
Generic Vegetable Oil Blends: Often a mix of soybean, corn, and cottonseed oil, these blends are high in omega-6s and used extensively in processed and fast foods.
Trans Fats: These fats, found in partially hydrogenated oils (margarine and shortening), are highly pro-inflammatory and should be eliminated from the diet.

Oil Comparison: Anti-inflammatory vs. Pro-inflammatory


Feature	Anti-Inflammatory Oils	Pro-Inflammatory Oils
Fatty Acid Profile	High in monounsaturated fats and/or omega-3 fatty acids	High in omega-6 fatty acids relative to omega-3s, or trans fats
Antioxidant Content	Rich in antioxidants like polyphenols and Vitamin E	Often stripped of beneficial antioxidants during high-heat processing
Smoke Point	Varies widely (e.g., Avocado high, Flaxseed low)	Often high, but can break down and oxidize at high temperatures
Examples	Extra Virgin Olive Oil, Avocado Oil, Flaxseed Oil, Algae Oil	Soybean Oil, Corn Oil, Safflower Oil, Generic Vegetable Oil, Trans Fats
Best For...	Dressings, low/medium heat cooking, high-heat cooking (Avocado)	Limited use; often found in fried foods and processed snacks

How to Choose the Right Oil for Your Cooking Needs

Choosing the best oil depends on your cooking method and the desired flavor. Here is a quick guide:

For High-Heat Cooking: Use avocado oil. Its high smoke point makes it the safest and healthiest option for frying, searing, and roasting. Refined olive oil is another option with a higher smoke point than EVOO, but it lacks some of the antioxidants.
For Sautéing and Roasting: Extra virgin olive oil (EVOO) is a great choice for moderate-heat applications. Its robust flavor can enhance dishes, and its anti-inflammatory benefits are well-established.
For Dressings and Finishing: Opt for flaxseed oil, walnut oil, or EVOO. These oils have delicate flavors and temperature-sensitive compounds, so they are best used raw.
Buy Cold-Pressed: For the most nutrient-rich oils, look for "cold-pressed" on the label. This indicates the oil was extracted without high heat or chemical solvents, preserving more of its antioxidants.
Balance is Key: Instead of relying on a single oil, use a variety. Consider using a balanced, anti-inflammatory oil blend for cooking and reserve specialty oils for specific uses, like flaxseed for salad dressings.

Conclusion: Making Informed Choices for Your Health

Understanding the impact of different cooking oils on inflammation is a simple yet powerful step toward better health. By swapping out omega-6-heavy oils for those rich in monounsaturated fats and omega-3s, you can actively reduce chronic inflammation in your body. Extra virgin olive oil and avocado oil are standout anti-inflammatory choices for most cooking applications, while flaxseed and walnut oil offer potent benefits for cold dishes. Remember to consider the smoke point of your oil and prioritize cold-pressed varieties to maximize their nutritional value. Making these thoughtful culinary choices can support your health and well-being in the long run. To learn more about inflammatory foods, visit the Arthritis Foundation's guide to fats and oils.

Frequently Asked Questions

The primary factor is the oil's fatty acid composition. Oils rich in monounsaturated fats and a balanced omega-3 to omega-6 ratio are considered anti-inflammatory, whereas an excess of omega-6s can promote inflammation.

EVOO is recommended because it is rich in monounsaturated fats and contains a powerful antioxidant called oleocanthal. This compound has been shown to have anti-inflammatory effects similar to ibuprofen, providing protection against chronic diseases.

EVOO has a relatively moderate smoke point of around 350°F, so it is best for low-to-medium heat cooking, sautéing, and dressings. For high-heat cooking like frying or searing, a high smoke point oil like avocado oil is a better choice to prevent oxidation.

You should limit or avoid oils that are high in omega-6 fatty acids, including corn oil, soybean oil, safflower oil, and generic vegetable oil blends. Additionally, eliminate all products containing trans fats, often listed as 'partially hydrogenated oils'.

While coconut oil is high in saturated fats, it contains medium-chain triglycerides (MCTs) which some animal studies suggest have anti-inflammatory properties. However, its high saturated fat content and impact on cholesterol are still debated, so it should be used in moderation.

One easy way is to use flaxseed oil in your cold dishes, like adding it to smoothies or using it as a base for salad dressing. For general cooking, use extra virgin olive oil or avocado oil in place of other vegetable oils.

When an oil is heated past its smoke point, it begins to break down and oxidize, producing harmful free radicals that can cause cellular damage and inflammation. Matching the oil to the correct cooking temperature is crucial for retaining its health benefits.