Choose good fats.
While omega-3 fatty acids reduce harmful inflammation, omega-6 fatty acids increase it if you consume too much. Omega-3s are found in cold-water fatty fish, especially salmon, and in oils from canola, soybean, flaxseed and walnuts. Ideally, the ratio of omega-6 to omega-3 should be about 1:1, or no more than 2:1. The ratio for the average American diet is between 10:1 and 30:1. The best way to improve this ratio is to consume more omega-3s and less omega-6s. Much of the excessive omega-6 comes from eating the wrong kinds of oils. Olive oil has 13 times the amount of harmful omega-6s as beneficial omega-3s. Corn oil is even worse, with a 46:1 ratio. Canola oil has a much more balanced ratio of 2:1. Flaxseed oil is rich in omega-3s, with a ratio of 1:3.