Find out which cooking oils help fight inflammation and support heart health — and which ones to skip.
Key Takeaways:
When it comes to eating healthy, the cooking oil you use matters more than you might think. Some oils can help lower inflammation in the body, while others can worsen it. While inflammation is part of the body’s natural defense system, too much of it over time can lead to chronic health problems.
In this article, we’ll break down how cooking oils impact inflammation and which ones are better for an anti-inflammatory diet. We’ll take a closer look at oils like olive, avocado, and algae oil, and point out a few that are best to limit.
The cooking oils you use can impact inflammation in your body. One of the biggest factors is the type of fat in the oil.
Monounsaturated fats (MUFAs) are considered healthy fats that can help reduce inflammation. They support heart health, improve cholesterol levels, and protect your cells from damage. MUFAs work by blocking certain pathways in the immune system that cause inflammation and encouraging cells to shift into a healing and calming mode ❶.
On the other hand, omega-6 fatty acids, which are a type of polyunsaturated fat, can contribute to inflammation when consumed in large amounts. The issue arises when there’s an imbalance between omega-6 and omega-3 fats in the diet. Omega-6 fats are essential for your body, but they need to be balanced with omega-3 fats to keep inflammation levels in check ❷.
Some of the best anti-inflammatory cooking oils include algae oil, extra virgin olive oil, and avocado oil. These options not only enhance the flavor of your dishes but also provide powerful health benefits.
Here’s a straightforward breakdown of each cooking oil:
Algae oil is rich in omega-9 fatty acids and provides 25% more omega-9s and 75% less saturated fat compared to olive and avocado oil. Research has shown that omega-9s, particularly oleic acid, help decrease markers of inflammation and support cardiovascular health ❸.
Related: 6 Health Benefits of Algae Oil
Extra virgin olive oil is a well-known anti-inflammatory oil, rich in oleic acid and antioxidants like oleocanthal. Oleocanthal is a natural compound unique to extra virgin olive oil that works like ibuprofen by blocking enzymes (COX-1 and COX-2) involved in inflammation. Studies show that regular consumption may help reduce chronic inflammation and lower the risk of arthritis, heart disease, and neurodegenerative conditions ❹.
Related: The Best Olive Oil Substitute and Other Alternatives
Avocado oil is another good source of oleic acid. It also contains vitamin E and other antioxidants that protect cells from oxidative stress, which can contribute to inflammation. Research also suggests that plant sterols (such as beta-sitosterol) can help lower levels of pro-inflammatory markers like C-reactive protein (CRP) and may also block the absorption of cholesterol.
Related: The Best Avocado Oil Substitute and Other Alternatives
Some cooking oils are often high in omega-6 fatty acids, which may disrupt the body’s balance of anti-inflammatory compounds. Here are a few common oils that may cause inflammation:
Soybean oil is high in omega-6 fatty acids, especially linoleic acid. While our bodies need some omega-6s to function properly, getting too much, especially without enough omega-3s to balance it, can lead to inflammation. Soybean oil is also one of the most commonly used oils in processed and fast foods, which makes it easy to consume more than we realize.
Like soybean oil, corn oil is rich in omega-6 fatty acids, particularly linoleic acid. It is commonly used in fried foods, margarine, and processed snacks because it’s cheap and has a high smoke point. However, heating corn oil at high temperatures (like in deep frying) can create harmful compounds called oxidized fats, which may increase inflammation and damage cells.
While canola oil contains some omega-3s, highly refined or industrial versions may have altered fats and residues from chemical processing. This can reduce its health benefits and potentially contribute to inflammation when consumed frequently.
Related: The Best Canola Oil Substitute and Alternatives
Sunflower oil is another common cooking oil that’s high in omega-6 fatty acids. t’s often marketed as a heart-healthy option because it’s low in saturated fat and contains vitamin E, a powerful antioxidant. However, like other oils rich in omega-6s, consuming too much can contribute to inflammation in the body.
Generic “vegetable oil” usually contains a mix of oils like soybean, corn, and cottonseed oil, all of which are high in omega-6s. These blends are used in fast food and packaged products, which increases the risk of inflammation when consumed in excess.
Related: The Best Vegetable Oil Substitute and Other Alternatives
Many anti-inflammatory oils are out there, but how do you know which is best for your kitchen? When choosing an oil, it helps to look at its fat profile, how it's made, and how it handles heat.
Here are some simple tips to help you pick the best anti-inflammatory oil for cooking:
Oils that are high in monounsaturated fats, especially oleic acid, are known to help reduce inflammation in the body. At the same time, try to choose oils that are low in saturated fats, since too much saturated fat can raise inflammation and cholesterol levels over time.
Cold-pressed oils are made without high heat or chemicals, which helps keep their nutrients and antioxidants (such as vitamin E and polyphenols) intact. This makes them better for your health and less likely to cause inflammation.
If you’re cooking at high temperatures — like stir-frying, roasting, or searing — it’s important to choose an oil with a high smoke point. This helps prevent the oil from breaking down and forming harmful compounds.
Avocado oil is a great choice, with a smoke point of about 480–520°F. Algae oil goes even higher, with a smoke point of around 535°F, which makes it one of the most heat-stable cooking oils available.
The oils you cook with every day can either support your health or work against it. Choosing anti-inflammatory options like extra virgin olive oil, avocado oil, and algae oil helps provide your body with the beneficial fats and nutrients it needs to stay balanced.
What really sets algae oil apart is how nutritious and versatile it is. It packs more omega-9s, has less saturated fat, and can handle higher heat than most oils — perfect for anything from drizzling on a salad to searing in a hot pan.
If you’re ready to upgrade your kitchen and support your health, consider trying chef-grade algae oil from Algae Cooking Club.
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
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