In much of the Western world, the typical diet has shifted dramatically from traditional whole foods toward refined ingredients, processed meals, and convenience-based eating. While quick and tasty, these foods often lack essential nutrients—especially beneficial oils known as essential fatty acids (EFAs). Fats and oils are an important part of a health diet.

As a result, many people experience increased levels of inflammation, dry skin, cardiovascular concerns, and other health challenges that may be linked to an imbalance in dietary fats.

Why the Western Diet Creates Fat Imbalances

Modern eating habits tend to emphasise high intakes of red meat, processed foods, refined carbohydrates, and added sugars. Over time, this way of eating can disturb the natural ratio between omega-3 and omega-6 essential fatty acids, the oils required to keep our bodies functioning smoothly.

An imbalance—especially too many omega-6s and too few omega-3s—may contribute to inflammatory responses in the body, influence cardiovascular wellness, affect immune function, and even impact the health of the skin, hair, and brain.

Why Oil Quality Matters

Not all oils are created equal. In fact, the way an oil is processed drastically changes its nutritional value. Many inexpensive supermarket oils are extracted using chemical solvents and high heat. This method may increase yield, but it also reduces oil quality by:

• Damaging heat-sensitive nutrients
• Lowering natural vitamin E content
• Stripping away antioxidants
• Leaving behind solvent residues (such as hexane, a petroleum by-product)
• Producing a bleached, odourless oil that looks clean but contains fewer beneficial compounds

These highly processed oils are common because they’re cost-effective, but they lack the natural health-supporting properties found in more carefully produced alternatives.

The Benefits of Cold-Pressed, Extra Virgin Oils

Cold-pressed oils—like extra virgin olive oil, flaxseed oil, avocado oil, and certain nut and seed oils—are produced without heat or harsh chemicals. Because the lipids remain in their natural state, these oils retain:

• Antioxidants
• Vitamin E
• Carotenoids
• Phytochemicals
• A stable, nourishing fatty acid profile

These qualities make cold-pressed oils ideal for adding to salads, drizzling over cooked meals, or blending into smoothies. They are best enjoyed unheated to preserve their delicate structure and nutritional value.

Why Heating Oils Matters

Many people use oils for frying, stir-frying, or deep-frying—but high heat can oxidise oils, altering their chemical structure and producing compounds that may be harmful when consumed frequently. Fats and oils are sensitive to heat and should therefore be treated carefully so that rancidity or toxicity when heating doesn’t occur.

This is one reason why heavily fried takeaway foods have a reputation for contributing to cardiovascular strain and general inflammation. Whenever possible, oils are best used raw or added after cooking to maintain their antioxidant properties.

How to Store Fats and Oils Properly

Oils are sensitive to light, heat, and oxygen. Proper storage helps preserve their delicate nutrients:

• Use dark glass bottles or high-quality, non-reactive metal containers
• Keep oils away from stoves, sunny windows, and warm cupboards
• Avoid oils stored in clear plastic bottles under supermarket lighting

Exposure to light and heat can degrade tocopherols and carotenoids, two key antioxidants found especially in olive oil.

Good Fats vs Bad Fats

Understanding the difference between helpful and harmful fats can make a big impact on overall wellness.

Good Fats (Supportive to Health)

These fats are known for their beneficial roles in cell structure, heart health, and inflammation balance:

• Monounsaturated fats
• Polyunsaturated fats
• Avocado oil
• Chia seed oil
• Extra virgin olive oil
• Coconut butter
• Macadamia oil
• Pumpkin seed oil
• Virgin coconut oil
• Emu oil
• Krill oil
• Hemp seed oil
• Flaxseed (linseed) oil
• Sacha Inchi oil
• Fish oil
• Nuts & seeds (almonds, macadamias, brazil nuts, walnuts, chia seeds, sesame, sunflower, pepitas, tahini, nut butters)

Bad Fats (Best Limited)

• Saturated fats from animal sources
• Trans-fatty acids (margarines, processed spreads, baked goods, deep-fried foods)
• Hydrogenated and partially hydrogenated oils

These fats and oils may contribute to inflammation when consumed excessively.

What Are Essential Fatty Acids (EFAs)?

Essential fatty acids are fats the body cannot make on its own and must come from the diet. They help maintain healthy skin, support cell membranes, and influence inflammatory responses.

Many Westerners are chronically low in omega-3 EFAs, largely due to diets rich in omega-6 oils and low in naturally occurring omega-3 sources. This imbalance is often cited as a contributing factor in common inflammatory concerns. Inflammation is generally the cause of most underlying health conditions.

Omega-3 vs Omega-6: Understanding the Difference

Omega-3 Essential Fatty Acids (Anti-Inflammatory in Action)

Common sources include:

• Fish and fish oil
• Avocado oil
• Nuts and seeds
• Flaxseed oil
• Krill oil
• Perilla seed oil
• Cod liver oil
• Pumpkin seeds
• Olive oil
• Emu oil

Omega-6 Essential Fatty Acids (Can Be Inflammatory in Excess)

Found in:

• Peanut oil
• Vegetable oils
• Sunflower and safflower oils
• Meats, eggs, dairy
• Borage, hemp, black currant, evening primrose oil
• Krill oil and emu oil (contain both omega-3 and omega-6)

Omega-6 oils are not “bad”—they are essential—but they tend to dominate the Western diet, pushing the body out of balance.

Popular Oil Supplements and Their Uses

Fish Oil

Derived from oily fish such as salmon, sardines, mackerel, and anchovies. Fish oil is widely used and recognised for its nourishing fatty acid profile. Fish oil contains:

• EPA (Eicosapentaenoic Acid) – supports cardiovascular health and helps regulate inflammatory processes
• DHA (Docosahexaenoic Acid) – important for brain and nervous system function

Emu Oil

Emu oil is sourced from the Australian emu and is known for containing omega-3, omega-6, and omega-9 fatty acids. It is used both topically and internally and is often chosen for:

• Dry skin
• Scarring and wound support
• Inflammatory skin conditions
• Muscle and joint discomfort
• General skin nourishment

Krill Oil

A newer supplement made from Antarctic krill. Its benefits are similar to fish oil, but krill oil also contains:

• Phospholipids
• Antioxidants
• Omega-6 fatty acids

These additional components give krill oil a unique nutritional profile.

Cod Liver Oil

Sourced from the liver of the cod fish, this oil contains:

• EPA
• DHA
• Vitamin A
• Vitamin D3
• Phospholipids

It is traditionally used to support the immune system, respiratory system, and general wellness.