Beat Inflammation With These 5 Foods Rich In Anti-Inflammatory Fats

Monounsaturated fats found in avocados, extra-virgin olive oil, and walnuts help reduce weight, heart diseases, and inflammation.

Varun Verma
Written by: Varun VermaUpdated at: Jan 27, 2023 09:00 IST
Beat Inflammation With These 5 Foods Rich In Anti-Inflammatory Fats

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It is widely known that fats are bad for your body, especially trans and saturated fats. Natural products like red meat and dairy products contain saturated fat. Additionally, fried and baked items also contain saturated fats. Red meat and dairy products naturally contain trace quantities of trans fat. But the thought of completely avoiding fats is also not a good idea. While trans and saturated fats promote inflammation in the body, monounsaturated fats have many benefits. They are found in avocados, extra-virgin olive oil, and walnuts that help in reducing weight, heart diseases, and inflammation. Here are five foods rich in anti-inflammatory fats options can add to your diet.


Avocados are superfoods high in monounsaturated fats, which are helpful in keeping your heart healthy. Compared to saturated fat, which is harmful to the body and increases inflammation, monounsaturated fats have a completely contrasting effect on the body. Avocados are also rich in folate, potassium, and vitamin E. Vitamin E has an antioxidant function that aids in reducing inflammation.

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Another good anti-inflammatory food one can add to their diet are walnuts. It is oily in texture and has a good level of healthy fats, like omega-3. In addition to this, they also contain alpha-linolenic and linoleic acids. These acids have an anti-inflammatory effect on the body and help in keeping the blood vessels healthy. They also have a good impact on the lipid levels in the blood.

Extra-Virgin Olive Oil

People widely use extra-virgin olive oil in various recipes, from roasted vegetables to popcorn. Extra-virgin olive oil is rich in monounsaturated fats, which helps in reducing the levels of low-density lipoprotein (LDL) or bad cholesterol and increasing high-density lipoprotein (HDL) or good cholesterol. Additionally, olive oil possesses a phenolic compound which targets inflammation along with other diseases. Considering the benefits of extra-virgin olive oil over regular olive oil, one can consider using it on a regular basis.


Flaxseeds are loaded with healthy nutrients. It is rich in protein, fibre, fats, phosphorous, vitamin B6, iron, and folate. The oil of flaxseeds also has a great anti-inflammatory impact on people who experience pain. The presence of omega-3 fatty acids makes it even more effective, especially for those who are obese.

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Dark Chocolates

Dark chocolates are not only delicious but are packed with many antioxidants that help in lowering inflammation. The anti-inflammatory properties of chocolate are due to flavanols, which also support the health of the endothelial cells lining your arteries.


Sometimes, inflammation can be unavoidable, but you can lessen its impact by making healthy dietary choices, like choosing anti-inflammatory fat sources. By including these items in your diet, you can reduce your consumption of pro-inflammatory foods like saturated fats and feed yourself the foods required to fight off inflammation, which is the underlying cause of many illnesses. These five foods rich in anti-inflammatory fats provide good potent fats that can reduce inflammation and disease-fighting antioxidants, helping you stay healthy. 

However, it is very important to seek a doctor's advice before you make any changes in your diet. This should be done to ensure and eliminate any negative responses of these fats on the body.

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