organic oil

What Type of Fats Are Good To Reduce Chronic Pain?

Chronic inflammation happens when your body attacks healthy tissue. This is called a misdirected immune response. A lot of chronic inflammation comes from an unhealthy balance of omega 6 and 3 fatty acids. While 3 is prevalent in our diets, 6 is not. Chronic inflammation can also lead to other diseases like cancer. Oils that come from vegetables are one of the best ways to reduce chronic inflammation and many people don’t realize that.

First let’s talk about what type of fats are bad and create pain just so you know. Trans fats are the kind that clog arteries. Dairy and meat have trans fats as do fried food and products with refined sugars. Refined flours found in cereal, bread, pasta and processed foods often turn into fat as well because the sugars store in our body. However, when people think about getting healthy and healing their body, they think they have to get rid of fat when this couldn’t be farther from the truth. We need fats that have non-hydrogenated oils and are unsaturated. Trans fat is also referred to as saturated fat and you can basically consider anything that isn’t completely natural a trans fat. Some oils are also not good. Canola, corn and vegetable oils are not as good for you as the ones we list below. Also it’s important to note, some oils are better to cook with while some become carcinogenic at high heats.

Fat is essential to reducing inflammation but it must be the right kind. You need fat everyday and you will feel tired if you don’t have good sources of unsaturated fat. Inflammation can cause damage to the guy and intestines and many of these oils can help your stomach, back and joints feeling better.

Grapeseed Oil

Grapeseed oil is a cheap oil that is better than the more common oils. It isn’t a good oil to cook with however. You can find grapeseed oil at most health food stores. Try to get cold pressed organic oil whenever possible because it is better for you. This oil doesn’t taste like grapes and it is great for making salad dressings with. You will find some controversial information about grapeseed oil online and the best way to know if it’s good for you is to try it for yourself.


Avocados can be hard to find depending on where you live but they are an excellent source of anti inflammatory fats. They improve your skin health and help your brain function. They also are a great food to eat to help yourself feel full. You can add them to salads, smoothies or make guacamole. They are a great addition to tacos or added on top of most dishes and soups. They also make great pudding when added to bananas in a blender believe it or not. You can also get avocado oil it’s just somewhat pricey.

Sesame Oil

Sesame oil is high in copper which can help to reduce inflammation. This oil is also known to improve digestion. Slow digestion can contribute to inflammation. This vegetable oil is one of the healthiest and many people never think to use it. This is a good oil to use in cooking or in massage. It has many vitamins and minerals. It’s important not to use it if you’re on blood pressure medication because it lowers blood pressure and thins the blood. This energy helps your blood flow to the organs because of it’s copper content which will give you more energy too.

Organic Cold Pressed Olive Oil

All oils are not created equal. Olive oil’s prices vary widely because of how it’s processed. You should try to get organic cold pressed olive oil even though it’s more expensive. Olive oil is used to help heal your organs and flush them. There are some trans fats in olive oil but the majority of it is monounsaturated fat which is oleic acid. Oleic acid is known to reduce inflammation. Olive oil is also a high heat oil so it can be used for cooking.

Hemp Seeds

Hemp seeds are not going to make you high. They come from a different part of the plant that does not contain THC. These are very effective at combating chronic inflammation which is often the cause of back pain. What’s great about these are that they are one of the easiest things to digest. They don’t tend to cause gas and bloating.

Coconut Oil

Many people are now coming around to the incredible healing properties of coconut oil. People use it medicinally both internally and topically. It contains lauric acid which helps to reduce inflammation. People take it for arthritis and to boost the metabolism. It is also anti-microbal and helps to balance hormones. Bacteria that lives in the gut can cause inflammation and this can help alleviate that problem.

Nuts and Nut Butters

Nuts are a healthy source of fat but it depends on what kind and how they are processed. First of all, peanuts are known to cause inflammation so you should avoid them. Many nuts come covered in sugar or packed with salt and sugar as a nut butter. You want to find a salt free and sugar free nut butter or make them yourself. Raw nut butters are even better than roasted nut butters. You can get almond butter, cashew butter and macadamia nut butter. You can also eat nuts in trail mix or add them to oatmeal. Nut butter milks often have other preservatives and sugar and are not really a good option for you compared to eating them plain. The less processed the better. There are also nut oils like macadamia nut oil, walnut oil and almond oil that are good for inflammation. Try to stay away from peanut oil even though it’s cheap. It’s important to know that many restaurants use canola, vegetable, corn or peanut oil because it is cheap. Unless it’s a really healthy restaurant, you could be getting things you really don’t want.

Seeds and Seed Butters

Pumpkin seeds and sunflower seeds are a great source of fat. You can make them into milks or you can get sunflower seed oil. Try to eat raw or sprouted seeds because they will have more nutrients available for you. These seeds are anti inflammatory and are a great source of energy for you.

Fish Oil

Fish oil can come from eating fish or from taking fish oil supplements. Fish oil is a strong anti inflammatory agent and it is used for arthritis. Fish oil’s contain omega 3’s which help the brain function as well. This is something that will help you over time, not immediately. If you take this supplement, you need to be patient as it heals your body. Many people take it in a pill form since it doesn’t taste good and they don’t always have access to fresh fish or time to make it.

Flax Seed Oil

This is another great oil that takes good and you can add it to oatmeal, yogurt, dressings and smoothies. Use it for cooking or in place of butter. This is another oil used for arthritis and helps to lower bad cholesterol.

Remember, there is no magic bullet for chronic pain. It has to be a mixture of things including a healthy diet and exercise. If you only eat healthy or just take supplements but don’t get regular exercise, you aren’t using all the tools available to keep yourself healthy. Also, you can’t consume a lot of unhealthy foods or drinks and then think these oils will just get rid of your inflammation. Healthy living is many small decisions that add up to keep the body healthy. It’s never too late to change.

Shannon Yrizarry

Shannon Yrizarry is a health and wellness professional who was healed from chronic back pain in 2003 after studying the mind-body connection. She went on to study the physical and mental benefits of yoga and now teaches classes and workshops in Southern California. She has also worked as an organic health consultant and writes about how to eat a clean whole foods diet incorporating gluten-free, raw, and dairy free options.