Day 4: Fats that heal

7 day sseries: The Anti-inflammatory Kitchen

For decades, fat was the villain. Low-fat everything, fat-free yogurts, demonised butter. But the story we were told - that all fat is bad - turned out to be far too simple. Not only is fat essential for absorbing certain vitamins and building cell membranes, but some fats actively reduce inflammation in your body.

The key is knowing which fats do what.

Omega-3 fatty acids - the kind found in oily fish, walnuts, flaxseeds, and chia seeds - are among the most powerful naturally anti-inflammatory compounds you can eat. They work at a cellular level, dampening the production of inflammatory chemicals (like cytokines and prostaglandins) and helping your body resolve inflammation more effectively.

Meanwhile, too much omega-6 (found in most vegetable oils, ultra-processed foods, and fried foods) can tip the balance the other way, promoting inflammation when it’s out of proportion with omega-3. It’s not that omega-6 is inherently bad - we need some - but the modern Western diet tends to be heavily skewed towards it.

The goal isn’t to eliminate fat. It’s to rebalance it.

How omega-3 fats work

When you eat omega-3s, your body converts them into compounds called resolvins and protectins. These molecules don’t just block inflammation - they actively help your body switch it off once the threat has passed. Think of them as the peacekeepers of your immune system.

Research consistently shows that people with higher omega-3 intake have lower levels of inflammatory markers like CRP and interleukin-6. They also tend to have better cardiovascular health, improved brain function, and lower rates of chronic inflammatory conditions like rheumatoid arthritis.

There are three main types of omega-3:

• EPA and DHA (found in oily fish like salmon, mackerel, sardines, anchovies): the most potent anti-inflammatory forms, directly usable by your body.

• ALA (found in walnuts, flaxseeds, chia seeds, hemp seeds): a plant-based omega-3 that your body can convert to EPA and DHA, though not very efficiently (about 5-10%). Still valuable, especially if you don’t eat fish.

The fat balance

You don’t need to obsess over ratios, but a rough guide: aim for oily fish 2-3 times a week, use olive oil as your main cooking fat, snack on walnuts or pumpkin seeds, and sprinkle ground flaxseed on porridge or yogurt.

At the same time, try to limit heavily processed oils (like sunflower, corn, and soybean oil) and the ultra-processed foods that contain them. It’s not about perfection - it’s about shifting the balance gently in a more anti-inflammatory direction.

What about saturated fat?

Saturated fat (from butter, cheese, red meat, coconut oil) isn’t as straightforwardly inflammatory as once thought, but in excess it can promote low-grade inflammation - especially when paired with refined carbohydrates and a lack of fibre. The best approach? Moderation. A bit of butter on your sourdough isn’t the problem. It’s when saturated fat dominates the diet and crowds out omega-3s, polyphenols, and fibre that inflammation creeps up.

Everyday shifts to try

• Swap one or two meat-based meals a week for oily fish. Tinned mackerel, sardines, or salmon are just as good as fresh (and often cheaper).

• Keep a bag of walnuts in the cupboard for snacking or scattering over salads.

• Add a tablespoon of ground flaxseed to smoothies, porridge, or yogurt.

• Use extra virgin olive oil for dressings and gentle cooking. It’s rich in oleic acid and polyphenols - both anti-inflammatory.

• If you’re plant-based, consider an algae-based omega-3 supplement (algae is where fish get their omega-3 from in the first place).

Seasonal kitchen inspiration

Autumn is mackerel season. Fresh mackerel is inexpensive, sustainable, and one of the richest sources of omega-3 you can find. Grilled with lemon and herbs, smoked and flaked into a pâté, or pan-fried with garlic - it’s quick, flavourful, and doing serious anti-inflammatory work behind the scenes.

Pair it with roasted squash, walnuts, and dark leafy greens, and you’ve got a plate that’s as anti-inflammatory as it is satisfying.

Takeaway for today

Fat isn’t the enemy. The right fats - omega-3s from fish, nuts, and seeds, and polyphenol-rich olive oil - are some of your strongest allies in calming inflammation. It’s not about restriction, it’s about making space on your plate for the fats that actually help.

Tomorrow, we’ll explore spices that soothe - the warming, aromatic ingredients that have been used for centuries to reduce inflammation, and that modern science is finally catching up with.

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