Which oil is less inflammatory? A Guide to Anti-Inflammatory Cooking

January 4, 2026 •

3 min read

According to a 2024 meta-analysis, regular consumption of olive oil resulted in a decrease in markers of inflammation, showcasing the powerful impact dietary fats can have on your health. Choosing which oil is less inflammatory is crucial for supporting an anti-inflammatory diet and reducing your risk of chronic diseases linked to inflammation.

Quick Summary

This guide breaks down anti-inflammatory and inflammatory oils, examining their fatty acid profiles and antioxidant content. Learn which oils to prioritize for different cooking methods and which to limit, focusing on healthier fat sources like olive and avocado oil for long-term well-being.

Key Points

Extra Virgin Olive Oil (EVOO) is a top choice: Rich in monounsaturated fats (oleic acid) and antioxidants like oleocanthal, making it highly anti-inflammatory.
Avocado oil is excellent for high heat: Its high smoke point makes it safe for frying and searing, while still providing anti-inflammatory monounsaturated fats and vitamin E.
Flaxseed oil is a potent omega-3 source: Containing high levels of anti-inflammatory omega-3s (ALA), it must be used raw in cold applications like dressings due to its low smoke point.
Limit high omega-6 vegetable oils: Avoid or minimize intake of oils like soybean, corn, and sunflower oil, which can promote inflammation when consumed excessively and create an unbalanced omega-6 to omega-3 ratio.
Avoid partially hydrogenated oils: These trans fats are highly inflammatory and are often found in processed and packaged foods, so it's important to read labels carefully.
Choose cold-pressed and unrefined oils: Minimally processed oils retain more of their beneficial nutrients and antioxidants compared to refined versions, making them better for an anti-inflammatory diet.

Understanding the Link Between Oils and Inflammation

Cooking oils are a central part of most diets, but their effect on the body can vary dramatically depending on their composition. The primary factor determining an oil's inflammatory potential is its fatty acid profile, particularly the balance between omega-6 and omega-3 fatty acids. While both are essential, the typical Western diet has a severely unbalanced ratio, with a heavy overconsumption of omega-6s, which can be pro-inflammatory. On the other hand, oils rich in monounsaturated fats (omega-9s) and omega-3 fatty acids offer significant anti-inflammatory benefits. Minimally processed, cold-pressed oils also tend to retain more beneficial antioxidants and nutrients that are often stripped away in the refining process.

The Top Anti-Inflammatory Oils

Extra Virgin Olive Oil (EVOO)

Extra Virgin Olive Oil is a cornerstone of the anti-inflammatory Mediterranean diet and is renowned for its health benefits. It is rich in oleic acid, a monounsaturated fat that helps reduce inflammatory markers. EVOO also contains polyphenols and oleocanthal, an antioxidant with anti-inflammatory effects similar to ibuprofen. It is best used for dressings, low to medium-heat sautéing, roasting, and as a finishing oil.

Avocado Oil

Similar in composition to olive oil, avocado oil is another excellent anti-inflammatory choice known for its mild flavor and high smoke point. It is rich in oleic acid, promoting heart health and fighting inflammation. Its high smoke point makes it suitable for high-heat cooking methods like frying and searing. Avocado oil also contains antioxidants, including vitamin E.

Flaxseed Oil

Flaxseed oil is a leading plant-based source of omega-3 fatty acids (ALA). Its high omega-3 content helps balance the omega-6 to omega-3 ratio in the diet. Due to a very low smoke point, it should only be used raw in cold applications such as dressings, smoothies, or drizzled over dishes.

Algae Oil

An emerging anti-inflammatory option, algae oil is high in omega-9 fatty acids and has a high smoke point. Research indicates its oleic acid content helps decrease markers of inflammation. It also offers more omega-9s and less saturated fat than olive or avocado oil.

Oils to Limit or Avoid

High Omega-6 Vegetable and Seed Oils

Common vegetable oils high in omega-6 fatty acids, such as soybean, corn, and sunflower oils, can promote inflammation when consumed in excess and without sufficient omega-3s. These oils are prevalent in processed foods and using them at high heat can create harmful oxidized fats.

Partially Hydrogenated Oils

These oils are a source of trans fats, which are significantly pro-inflammatory and linked to health issues like heart disease. It's important to check labels and avoid products containing "partially hydrogenated oils".

Highly Refined Oils

Refining processes remove beneficial vitamins and antioxidants. This makes refined oils less nutritious and potentially more inflammatory than minimally processed alternatives.

Comparison Table of Anti-Inflammatory Oils


Feature	Extra Virgin Olive Oil	Avocado Oil	Flaxseed Oil	High-Oleic Sunflower Oil
Best Use	Dressings, Low-Medium Heat Sautéing, Finishing Oil	High-Heat Cooking (Frying, Roasting, Searing)	Cold Use Only (Dressings, Smoothies)	Baking, High-Heat Cooking
Fat Profile	High in Monounsaturated (Omega-9)	High in Monounsaturated (Omega-9)	Very High in Polyunsaturated (Omega-3 ALA)	High in Monounsaturated (High-Oleic)
Anti-Inflammatory Compounds	Oleocanthal, Polyphenols	Vitamin E, Antioxidants	Omega-3 Fatty Acids	Vitamin E
Smoke Point	~350°F	~520°F	~225°F	~450°F
Flavor Profile	Fruity, Peppery, Robust	Mild, Buttery, Neutral	Nutty	Neutral

How to Integrate Anti-Inflammatory Oils into Your Diet

Prioritize EVOO: Use extra virgin olive oil for dressings and low to medium-heat cooking.
Use Avocado Oil for High-Heat: Substitute vegetable oil with avocado oil for frying and searing.
Focus on Raw Omega-3s: Add flaxseed oil to cold dishes like smoothies or dressings.
Be Mindful of Omega-6 Intake: Limit processed foods containing high omega-6 oils like soybean and corn oil.

Conclusion: Making the Right Oil Choices

To determine which oil is less inflammatory, prioritize those rich in monounsaturated fats and omega-3s, such as extra virgin olive oil, avocado oil, and flaxseed oil. These choices support health by reducing systemic inflammation. Conversely, excessive consumption of high-omega-6 vegetable oils and partially hydrogenated oils can increase inflammation. Opting for minimally processed oils with favorable fatty acid profiles, and considering the cooking method, are key steps for an anti-inflammatory approach to cooking and overall well-being. Exploring dietary patterns like the Mediterranean diet can offer further guidance on reducing inflammation (see more on the Johns Hopkins Medicine website).

This article is for informational purposes only and does not constitute medical advice. Please consult with a healthcare professional before making dietary changes.

Frequently Asked Questions

An oil is less inflammatory based on its fatty acid profile. Oils rich in monounsaturated fats (like oleic acid) and omega-3 polyunsaturated fats are typically anti-inflammatory, while oils high in omega-6 fatty acids can promote inflammation, especially when the omega-6 to omega-3 ratio is unbalanced.

Yes, extra virgin olive oil is well-researched and widely regarded as anti-inflammatory. It contains a high concentration of monounsaturated fats, along with antioxidants like oleocanthal, which has properties similar to the anti-inflammatory drug ibuprofen.

For an anti-inflammatory diet, you should limit or avoid oils high in omega-6 fatty acids, such as soybean, corn, safflower, and generic vegetable oil blends. You should also strictly avoid partially hydrogenated oils, which contain harmful trans fats.

Coconut oil is high in saturated fat. While some studies suggest potential anti-inflammatory effects due to its unique medium-chain triglycerides (MCTs) and lauric acid, research is mixed. It is often considered neutral concerning inflammation, but due to its high saturated fat content, it should not be your primary fat source.

Extra virgin olive oil has a moderate smoke point (~350°F) and is best for low to medium-heat cooking, like sautéing or roasting. For high-heat methods like deep frying, oils with higher smoke points, such as avocado oil (~520°F), are a better and safer choice.

The refining process uses high heat and chemicals, which can strip an oil of its natural antioxidants and beneficial compounds. Cold-pressed, minimally processed oils (like EVOO and cold-pressed avocado oil) retain more of these anti-inflammatory nutrients.

To get enough anti-inflammatory omega-3s, incorporate flaxseed oil into cold dishes, consume walnuts and chia seeds, and eat fatty fish like salmon, mackerel, and sardines, which are rich in EPA and DHA.