Are you tired of feeling confused about which oils are the healthiest to use for cooking and non-cooking?

As a functional nutrition coach, let me tell you that choosing the right oils can make a big difference in lowering chronic inflammation in the body.

Inflammation is a natural response of the body’s immune system to injury or infection.

However, chronic inflammation can lead to various diseases such as heart disease, cancer, and rheumatoid arthritis.

One of the key ways to reduce chronic inflammation is by including healthy oils in our diet.

First off, let’s talk about cooking oils.

When choosing oils for cooking, it’s important to pick ones with a high smoke point.

This means they can handle high heat without breaking down and becoming harmful to our bodies.

Some of my absolute favorite oils for cooking include avocado oil, coconut oil, and ghee.

How To Choose The Best Anti-Inflammatory Oils For Eating

Avocado oil has a smoke point of 520°F, making it perfect for sautéing, frying, and baking. It’s also rich in monounsaturated fats, which have been shown to reduce inflammation.

Ghee, which is clarified butter, has a smoke point of 485°F and is a staple in Indian-based Ayurvedic cooking. It’s also rich in butyric acid, a short-chain fatty acid that has been shown to have anti-inflammatory effects and improve gut health.

Coconut oil has a smoke point of 350°F and is a great alternative to butter or vegetable oil. It also contains medium-chain fatty acids (MCFAs) that have been shown to have anti-inflammatory effects. But be sure to only use this for low to medium-heat cooking.

When it comes to non-cooking uses, such as dressings and dips, cold-pressed extra-virgin olive oil is my go-to. It is high in monounsaturated fats and has anti-inflammatory properties. Olive oil contains oleocanthal, a compound that has been shown to have anti-inflammatory effects similar to ibuprofen.

Another non-cooking oil that I love is flaxseed oil. It is high in omega-3 fatty acids, which have been shown to reduce inflammation, and should always be used in its cold-pressed, unrefined form.

But, don’t stop there!

There are so many other healthy oils out there that are good to consume and can help lower chronic inflammation.

Sesame oil, for example, is a great oil for stir-frying and is high in antioxidants and minerals like zinc and copper.

Walnut oil is a great source of omega-3 fatty acids and is perfect for dressings and dips.

Macadamia oil, which has a high smoke point of 410°F and is high in monounsaturated fats, is a great choice for high-heat cooking.

And let’s not forget about grass-fed butter, which is high in conjugated linoleic acid (CLA) and has a smoke point of 350°F.

Now, let’s talk about the oils you should avoid.

Some oils, such as canola and soybean oil, are often highly processed and can contain trans fats. These oils are also often subjected to high heat and chemical treatments during their manufacturing process, which can further damage the oil and decrease its nutritional value.

Additionally, these oils are often high in omega-6 fatty acids which when consumed in excess can contribute to inflammation in the body.

So including healthy oils in our diet that are high in monounsaturated and polyunsaturated fats, can help to lower chronic inflammation in the body. These oils contain compounds and nutrients such as oleocanthal, medium-chain fatty acids, and omega-3 fatty acids which have been shown to have anti-inflammatory properties.

Additionally, it’s important to choose oils with high smoke points for cooking and to opt for cold-pressed, unrefined oils for non-cooking uses.

Some of my personal favorites include avocado oil, coconut oil, ghee, extra-virgin olive oil, flaxseed oil, sesame oil, walnut oil, macadamia oil, and grass-fed butter.

And remember, avoid highly processed and refined oils such as canola and soybean oil as they can contribute to inflammation in the body.

By making smart choices about the oils we use, we can nourish our bodies and support overall health and well-being.

Happy cooking!

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