At first glance, inflammation seems like something negative—something we should get rid of immediately. But it's important to understand that inflammation is one of the most fundamental, evolutionarily developed defense mechanisms of the human body. Thanks to inflammation, our bodies can respond to threats—ranging from small scratches and viral infections to serious tissue damage. In practice, inflammation acts as both an alarm signal and a rescue team arriving to repair the damage.
The problem starts when this alarm doesn’t switch off. When the siren keeps blaring long after the danger has passed. Instead of repairing, the body begins to destroy its own cells. Instead of healing, it starts to harm itself. This is what we refer to as chronic inflammation—a slow, silent, but highly persistent process that damages tissues and lays the groundwork for disease.
This is where diet comes into play. It’s not about “trendy food” or the next superfood revolution. It’s about everyday choices that have a real impact on the body’s biochemistry. And while this may sound like a slogan from a health food commercial, science is clear—what you eat can fuel the fire of inflammation, or help put it out. Fatty acids, in particular, play a crucial role in this process—not just as a source of calories, but as biologically active compounds that influence tissue inflammation levels.
So, can fats really control inflammation in the body? Yes. And perhaps surprisingly, not only is it possible—it’s highly effective, provided we know which fats to choose, in what quantity, and in what ratio. But before we dive into the world of omega acids, EPA to DHA ratios, and the impact of trans fats on cytokines, let’s pause for a moment and better understand chronic inflammation itself. To fight an enemy, you first need to understand it.
Chronic Inflammation – The Body's Silent Saboteur
Inflammation has been with us for thousands of years—as a survival mechanism. When a wolf bit a man’s leg, inflammation helped the wound heal. Today, we no longer face wild beasts, but rather new stressors: processed food, environmental pollution, chronic stress, and sedentary lifestyles. The body doesn’t distinguish these from physical injuries—it responds with inflammation. The problem is... it often doesn’t stop.
Unlike acute inflammation, which is clearly visible—sore throat, fever, redness—chronic inflammation operates silently. It can persist for months or even years without obvious symptoms. It’s like water slowly seeping into a building’s foundation—you don’t see it, but over time, the structure begins to weaken.
Studies show that chronic inflammation plays a key role in the development and progression of many diseases now known as “lifestyle diseases.” These aren’t rare conditions, but ones that affect millions of people:
- Atherosclerosis – inflammation of blood vessels leads to plaque buildup.
- Type 2 diabetes – inflammation contributes to insulin resistance.
- Obesity – especially visceral fat acts as an active inflammatory organ.
- Neurodegenerative diseases – Alzheimer’s, Parkinson’s and others are increasingly viewed as inflammation-based.
- Depression – inflammatory cytokines can affect neurotransmitters and brain function.
The most troubling part is that chronic inflammation often doesn’t hurt. Instead, it sends subtle signals:
- morning joint stiffness,
- constant fatigue,
- unexplained headaches,
- brain fog – trouble concentrating or forgetting simple things,
- digestive issues,
- low mood.
Many people go through life thinking “this is just how it is.” That aging means pain, sleepiness, and constant heaviness. But often, it’s undiagnosed inflammation, which can be calmed—through proper nutrition, sleep, exercise, and stress reduction.
Fatty Acids – Silent Controllers of Inflammation
When we hear the word “fat,” unpleasant associations often come to mind: excess weight, clots, heart disease. But fats are not just energy storage or a “necessary evil” in our diets. They are a fascinating, biologically active world of molecules that can influence how cells behave—including how they regulate inflammation. For many, it's surprising that something as seemingly intangible as a fatty acid can affect our immunity, hormones, and even gene expression.
This isn’t a metaphor—fatty acids actually influence the activation (or suppression) of genes involved in inflammatory responses, through signaling pathways like NF-κB and PPAR. Put simply: the types of fats you eat can “turn on” or “turn off” the body’s inflammation programs.
It’s important to understand that not all fats are created equal. Different fats have radically different biological effects. Some will extinguish the inflammatory fire, while others will ruthlessly stoke it. Let’s take a closer look.
Omega 3 – Natural Inflammation Regulators
Among all fats, omega-3s are the unsung heroes. They don’t scream at you from supermarket shelves (unless they’re in cod liver oil), but they possess incredible biological power. The two key compounds here are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid)—mainly found in oily marine fish. Plants contain their precursor—ALA (alpha-linolenic acid)—but the conversion of ALA to EPA and DHA in the human body is very limited (around 5–10%).
Why are EPA and DHA so valuable? Because they act at every stage of the inflammatory response:
- They inhibit the production of pro-inflammatory cytokines like TNF-α, IL-1β, and IL-6.
- They alter immune cell membranes, affecting fluidity and communication.
- They increase the production of resolvins, protectins, and maresins—specialized mediators that help resolve inflammation and restore homeostasis.
This is what sets omega-3s apart from anti-inflammatory drugs. Rather than suppressing inflammation, they help the body control and end it at the right time. Like teaching a firefighter to extinguish only the burning house—not the entire block.
Top dietary sources of omega-3s:
- fatty marine fish: salmon, mackerel, sardines, herring, anchovies,
- cod liver oil,
- flaxseed oil and flaxseeds (ALA),
- walnuts,
- chia and hemp seeds,
- omega-3 supplements with high-purity EPA/DHA.
Omega-6 – Fats with Two Faces
Unlike omega-3s, which are clearly linked to health, omega-6 fats are more controversial. And with good reason. They’re not inherently good or bad—they’re just essential, but in the right balance.
This group includes linoleic acid (LA) and its metabolite arachidonic acid (AA). AA plays an important role in immune response and wound healing—but in excess, it contributes to the overproduction of pro-inflammatory eicosanoids like prostaglandins and leukotrienes.
The biggest paradox of modern diets? We consume far too much omega-6 and too little omega-3. The typical ratio is 15:1 or even 20:1, while our ancestors evolved on a ratio of 1:1 to 4:1.
Why? Refined vegetable oils—corn, sunflower, soy—are everywhere: in mayonnaise, margarine, sauces, processed foods, and ready meals. They’re added to everything—from soup to snack bars.
The result? A body bombarded with pro-inflammatory signals. Like drinking diluted barbecue lighter fluid every day instead of water.
How to reduce omega-6 overload?
- choose olive oil, flaxseed oil, or rapeseed oil over refined oils,
- cook meals from scratch instead of buying ready-made ones,
- cut back on factory-farmed meats (rich in AA),
- eat more vegetables and legumes, which are naturally low in omega-6.
Trans Fats – An Inflammatory Disaster
While omega-6 fatty acids can sometimes behave like "risky friends" depending on the context and balance in the diet, trans fats are unequivocal enemies to our health. Unlike essential fatty acids, trans fats have no biological necessity and deliver only harm. They behave like invisible inflammatory bombs, silently damaging our tissues and increasing the risk of chronic diseases with every bite.
Why are trans fats so dangerous?
Scientific research has shown multiple mechanisms through which trans fats exert their harmful effects:
- Damage to cell membranes: Healthy cell membranes require flexible, properly structured lipids. Trans fats incorporate themselves into membranes, making them more rigid and dysfunctional, impairing the ability of cells to communicate and transport nutrients effectively.
- Increase in CRP (C-reactive protein) levels: CRP is a well-known marker of systemic inflammation. Higher CRP levels are linked to greater risks of cardiovascular disease, diabetes, and even certain cancers. Trans fats significantly elevate CRP, even when consumed in small quantities.
- Worsening of insulin resistance: Insulin resistance is a major contributor to type 2 diabetes and metabolic syndrome. Studies have shown that diets high in trans fats make the body less responsive to insulin, leading to higher blood sugar levels and increased fat storage.
- Impairment of blood vessel endothelial function: The endothelium—the inner lining of blood vessels—plays a crucial role in maintaining vascular health. Trans fats cause endothelial dysfunction, a key early event in the development of atherosclerosis and hypertension.
- Promotion of atherosclerosis and heart disease: By increasing inflammation, damaging blood vessels, and altering lipid profiles (raising LDL cholesterol and lowering HDL cholesterol), trans fats greatly accelerate the development of plaque buildup in arteries, leading to heart attacks and strokes.
Where are trans fats commonly found?
Despite growing awareness and regulatory efforts to limit their use, trans fats are still present in various processed and fried foods:
- Deep-fried fast food: Items like French fries, fried chicken, and doughnuts often contain trans fats, especially when prepared in partially hydrogenated oils that are reused multiple times.
- Long-shelf-life industrial products: Commercially produced cookies, pastries, cakes, pie crusts, and microwave popcorn frequently use trans fats to enhance texture, flavor stability, and shelf life.
- Products listing “partially hydrogenated oils” on the label: This term is the giveaway. Whenever you see it on an ingredient list, it means the product contains trans fats, even if the label says "0 grams" due to regulatory rounding rules for small amounts.
Best advice?
The healthiest approach is to completely eliminate trans fats from your diet. Unlike some controversial or debated nutrients, trans fats have no safe level of consumption. Even intakes as low as under 1% of total daily energy can cause measurable inflammation and increase cardiovascular risk. Whenever possible, prioritize whole, unprocessed foods, and scrutinize ingredient lists carefully to protect your health.
The Anti-Inflammatory Diet – A Practical Guide
This isn’t another trendy “miracle diet” that promises dramatic results in a week. There’s no room here for magical supplements or blacklisted foods. The anti-inflammatory diet is something much more fundamental: the daily choices we make in front of the fridge, at the shop, and in the kitchen.
It’s not a revolution, but rather a conscious evolution of your lifestyle. Small adjustments that, over time, can have a major impact – both on your health and your overall wellbeing. It’s a way of eating that supports the body in regulating inflammation, restoring hormonal balance, rebuilding the gut microbiome, and – above all – returning to your natural state of vitality.
Below you'll find the key pillars of the anti-inflammatory diet – based on scientific evidence, but explained in a clear and practical way.
1. More Fish, Fewer Processed Oils
Oily sea fish are a cornerstone of the anti-inflammatory diet – they’re among the richest natural sources of omega-3 fatty acids (EPA and DHA), which play a crucial role in dampening chronic inflammation.
How to incorporate them?
- Replace meat 2–3 times a week with baked salmon, mackerel, sardines or herring.
- Avoid breading or frying – instead, bake, steam, or gently stew fish with olive oil, lemon and herbs.
- If you're not fond of fish, consider cod liver oil or high-quality omega-3 supplements (preferably with a certification such as IFOS).
Processed vegetable oils – like sunflower, soybean, or corn oil – are high in omega-6 fatty acids, which can worsen inflammation, especially when omega-3 intake is low.
Make the switch:
- Sunflower oil → cold-pressed rapeseed oil, flaxseed oil, or extra virgin olive oil.
- Margarine → clarified butter or olive oil.
- Frying → stewing, baking, or boiling.
2. Avocados and Olive Oil – The Gold of Monounsaturated Fats
It’s not just omega-3s that offer anti-inflammatory effects. Monounsaturated fatty acids (MUFA) also support inflammatory balance – they help stabilise blood sugar levels, improve lipid profiles, and aid in cell regeneration.
Top sources? Avocados and extra virgin olive oil – two staples of the Mediterranean diet, which has long been recognised as one of the healthiest ways to eat.
How to include them daily?
- Instead of butter – spread mashed avocado on bread with a pinch of salt and garlic.
- Add a spoonful of quality olive oil to your salads – ideally cold-pressed, extra virgin.
- Homemade pesto? Make your own with olive oil, walnuts, parsley and garlic – no additives, all anti-inflammatory benefits.
Fun fact: Olive oil contains oleocanthal – a natural compound with effects similar to ibuprofen!
3. Cut Back on Red and Processed Meat
Meat isn’t the enemy. The issue lies in how much we eat, its quality, and how it’s prepared. Red meats (beef, pork, lamb), especially processed varieties (sausages, deli meats, bacon), are sources of saturated fats, salt, preservatives and inflammatory compounds such as AGEs – advanced glycation end-products.
How to reduce the negative impact of meat?
- Choose meat from organic or pasture-raised sources whenever possible.
- Instead of frying – stew, boil, or roast in a baking bag.
- Swap meat for legumes a few times per week: lentils, chickpeas, beans – affordable, filling, and fibre-rich.
Pro tip: Have a meat-free day once a week. A lentil and curry soup or a bean and tomato stew can be surprisingly delicious.
4. Prioritise Fibre and Prebiotics
You can’t talk about inflammation without mentioning the gut. This is where a significant portion of immune activity takes place. It’s estimated that over 70% of immune cells are located in the gut.
Dietary fibre – especially soluble fibre – is the primary fuel for beneficial gut bacteria, which ferment it into short-chain fatty acids (SCFAs). The most important SCFA is butyrate, a compound with powerful anti-inflammatory and gut-healing properties.
Where to find fibre and prebiotics?
- Root vegetables – carrots, beetroot, celeriac, parsley root
- Legumes – lentils, beans, peas, chickpeas
- Whole grains – oats, buckwheat, barley, brown rice
- Fermented foods – sauerkraut, pickles, kimchi
- Bananas (especially underripe) – a source of resistant starch
Tip: Increase fibre gradually to avoid bloating. And don’t forget to drink water – fibre needs it to work effectively.
Supplements – When Is It Worth Taking a Capsule?
Although the foundation of health lies on your plate, we’re not always able to provide all essential nutrients through diet alone. Supplementation can complement your diet effectively, especially when it comes to omega-3s.
Who Can Benefit Most from Omega-3 Supplements?
- People who eat little or no oily fish – It's hard to reach optimal EPA and DHA levels without fish in the diet.
- People with insulin resistance, metabolic syndrome, or visceral obesity – Omega-3 can support insulin sensitivity, reduce triglycerides and abdominal fat.
- People with elevated CRP levels – Omega-3 has proven effects in lowering chronic low-grade inflammation.
- Pregnant and breastfeeding women – DHA is essential for foetal brain and visual development and supports maternal wellbeing.
How to Choose a Good Supplement?
- Quality Certifications – Look for IFOS (purity, EPA/DHA content) and MSC (sustainability).
- Form of fatty acids – TG and rTG forms are better absorbed than EE.
- Dosage – Minimum 250 mg EPA+DHA daily; 1000–2000 mg in inflammatory cases (consult your GP).
- Oxidation protection – Should include vitamin E or protective packaging.
Conclusion – Diet as the Foundation of Everyday Health
Inflammation isn’t our enemy – as long as we can keep it under control. It’s a natural defence mechanism – essential for survival, but harmful when left unchecked. This is where diet – and its fatty acid composition – becomes our ally.
This isn’t about trends, but about biochemistry:
- Omega-3s as guardians of balance
- Omega-6s as forces that need moderation
- Trans fats as chaos-inducing elements to avoid
- Fibre as the cornerstone of gut – and immune – health
And the best part? You don’t need to overhaul your entire life. Just choose to be a little more mindful each day.
- 🍽️ Swap sunflower oil for olive oil
- 🐟 Replace sausages with baked salmon
- 🌰 Trade a chocolate bar for a handful of walnuts
- 🥗 Skip the ready meal – make a homemade lentil soup
Because the biggest changes in the body often begin with... small changes on the plate. And the anti-inflammatory diet isn’t just a way of eating – it’s a way of living with less pain, more energy, and a calmer mind.
