Fats against chronic inflammation

Anti-inflammatory fats

Healthy fats that combat inflammation, and thereby a great many chronic diseases, can be found in the plant and animal kingdoms. For instance, DHA and EPA from fish oil are well-known, but GLA from a handful of plants can also help. We have found the following healthy fats in the literature:

Omega 3

Of the Omega-3 fatty acids, DHA and EPA work best. These are found primarily only in animal sources. The best sources are:

1. Fish oil (animal, highly concentrated)
2. Krill oil (animal-based and more effective in the brain than fish oil)
3. Algae oil (plant source)

Another omega-3 fatty acid is ALA, and we get plenty of that. Just don't fall for omega-3 products that contain only ALA and little DHA and EPA.

A plant-based source rich in ALA is flaxseed oil. Flaxseed oil is a good addition to cold dishes.

Omega 6

We consume too much omega-6 fatty acids through grains and vegetable (cooking) oils. This actually increases the risk of inflammation. Reduce your omega-6 intake relative to your omega-3 intake so that the ratio is approximately 1 to 1. This quickly means eating fewer fried products and grains while consuming more omega-3, using a source such as flaxseed oil.

Incidentally, there is a form of omega-6 that has anti-inflammatory effects, and this is GLA. GLA can primarily be found in these plant-based products:

1. Borago officinales (oil) - borage or cucumber herb (borage oil)
2. Oenothera biennis (oil) - Middle evening primrose oil
3. Perilla frutecens (oil) - Black nettle oil
4. Ribes nigrem (oil) - Blackcurrant oil

It is advisable to avoid the following oils or fats

Avoid the fats listed below because we consume too much of them or because they are unhealthy.

• Sunflower oil
• Soybean oil
• Peanut oil
• Trans fats
• Hydrogenated fat
• Hydrogenated fats
• Fats heated above 180 degrees C

These oils are actually good

When we heat fats or oils, the reaction with oxygen proceeds more rapidly. Everything then oxidizes faster, and oxidized fats are also bad for our bodies, particularly the intestines, brain, heart, and blood vessels. Keep this in mind when preparing products and try not to heat your products above 180 degrees Celsius.

For cold dishes

• Flaxseed oil (from a dark, closed glass bottle)
• Hemp seed oil
• Olive oil (extra virgin)

For hot dishes

• Coconut oil (extra virgin)
• Olive oil (extra virgin)
• Grass-fed butter
• Ghee (clarified butter)

Add to diet

If you add the following products to your diet, you will automatically reduce your risk of chronic diseases.

• Unroasted nuts (walnuts, pistachios, almonds, cashews, and pecans)
• Unroasted kernels and seeds
• Green leafy vegetables
• Wild fish
• Game meat
• Grass-fed chicken or beef
• Grass-fed chicken egg
• Avocado