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Upgrade Your Oils

The types of oils you choose to use have a large impact on your level of inflammation, which you now know plays a large role in the onset of heart disease, diabetes, and obesity. Let’s quickly review the Omega-3 and Omega-6 fatty acids:

Unbalanced diet of omega 6 and omega 3 fatty acids causing inflammation

  • Omega-6: Becomes inflammatory when consumed too often

  • Omega-3: Anti-inflammatory

For this reason, we want to choose Omega-3 anti-inflammatory oils as often as possible. Omega-3’s can also raise HDL cholesterol, lower LDL cholesterol, lower triglycerides, lower high blood pressure, and improve insulin.

Highest Omega-3 Fats to Eat:

  • Olive oil

  • Flax oil

  • Avocado oil

  • Fish oil

Highest Omega-6 Fats to Moderate:

  • Corn oil

  • Sunflower oil

  • Safflower oil

  • Peanut oil

  • Vegetable oil


Smoke Point

The next thing you want to consider with oil is the smoke point, or the temperature at which oil starts smoking and becomes rancid. Ingesting rancid oil will cause inflammation.

High Smoke Point - Best for Cooking:

  • Regular olive oil or light olive oil

  • Avocado oil

Low Smoke Point - Best for No Heat:

  • Extra virgin olive oil

  • Flax oil


Oil Portion Size

Remember, oils are a fat and are calorie-dense. 1 Tablespoon of oil has about 120 calories. Even a healthy oil can be overdone, so if you’re not losing weight as fast as you’d like it would a good idea to measure out your oils.


Oils to ALWAYS Avoid

Hydrogenated and partially hydrogenated oils are called trans fats. The World Health Organization estimates that every year, trans fat intake leads to more than 500,000 deaths of people from cardiovascular disease. Look through your pantry items. Do you see “hydrogenated oil” or “partially hydrogenated oil” in the ingredients? Are you willing to find a healthier alternative to these products.

Download the pdf version below:

Upgrade Your Oils
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Harvard Medical School. (2019, March 1). Choosing oils for cooking: A host of heart-healthy options. Harvard Health. Retrieved from

Simopoulos, A.P. (2006). Evolutionary aspects of diet, the omega-6/omega-3 ratio and genetic variation: nutritional implications for chronic diseases. Biomedicine & Pharmacotherapy, 60(9), 502-507.

Su, H., Liu, R., Chang, M., Huang, J., & Wang, X. (2017). Dietary linoleic acid intake and blood inflammatory markers: a systematic review and meta-analysis of randomized controlled trials. Food & function, 8(9), 3091–3103.

Wang, D. D., Li, Y., Chiuve, S. E., Stampfer, M. J., Manson, J. A. E., Rimm, E. B., Willett, W. C., & Hu, F. B. (2016). Association of specific dietary fats with total and cause-specific mortality. JAMA

What to consider when choosing a healthy oil

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