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The BEST Fat, Nuts, and Seeds to Eat to Eliminate Pain and Inflammation

The best fat, nuts and seeds to eat to eliminate pain and inflammation

Do you want some powerful information that can help you control inflammation and pain inside of your body?

If you suffer from an autoimmune-related condition, or you have joint pain, inflammation, or heart damage, there is an incredibly important fat that you need to know about.

Linoleic acid is an essential fat inside of the body that’s found in a lot of different types of foods.

It’s needed in the system, but a standard American diet has way too much of it. 99% of people put too much linoleic acid in their system, and you may be one of them.

I’m going to show you the most common oils, fats and foods that linoleic acid can be found in, and it’s known as omega-6.


We need some forms of healthy omega-6s in the body, but most foods have way too much omega-6 compared to the omega-3s that lower inflammation levels.

The unhealthy linoleic acid and polyunsaturated fats (or PUFAs) commonly found in seeds, nuts, and oils made from them can create a metabolic poison.

A lot of health-conscious physicians will agree that PUFAs, seed oils, and vegetable oils are creating major health problems in the United States. 

This includes liver problems, cholesterol problems, heart issues, and inflammation.

Avoiding these oils is very important, but we can’t just add in more omega-3s to balance out omega-6s. We need to find out what foods contain the most omega-6.


Saturated fat has taken the brunt of the blame for heart disease in America over the last 40-50 years. 

However, the more we’ve cut saturated fats and created low- and no-fat products, the more heart disease rates have increased.

The more we take saturated fat and real fat out of products, the more linoleic acid and sugar have to be used.

The amount of linoleic acid in the standard American diet has gone from 2-3 grams a day 150 years ago to 30-40 grams a day today.

Linoleic acid used to make up 1-3% of the energy inside of our body; now it makes up 15-20%.

It congests the cells and can take a long time to get out of your body. 


It might even be the reason why your liver is not doing well, your weight keeps going up, you can’t get your cholesterol under control, or you’re having a lot of joint pain.

At a molecular level, linoleic acid consumption damages your metabolism and impacts your body’s ability to generate energy in your mitochondria.

It’s also likely the primary factor that increases obesity, cancer, heart disease, diabetes, and dementia.

There’s also compelling evidence that shows eliminating seeds, oils, and nuts that are high in linoleic acid from your diet will reduce your risk of sunburn and skin cancer.

This is because susceptibility to UV radiation damage is controlled by how much linoleic acid is in your diet!

You might need to use way less sunscreen if you just consume the right kind of oils and get these foods dialed down in your system.

So let’s take a look at the biggest culprits.

Oils To Stay Away From

When it comes to cooking oils, these are the ones that are going to have the most linoleic acid.

    • Safflower Oil – In my Make Food Simple book, oils like these are a big no. I don’t consume any safflower, I try to keep as much out of my system as I can.
    • Grape Seed Oil – This can occasionally be found in mayonnaise. As long as you’re not heating it, it won’t go rancid, but I’d recommend going with an avocado-based mayonnaise so you get less omega-6s
    • Sunflower Oil – If this is in the high-linoleic acid form, it’s a no-go. If the package says organic or high-oleic sunflower oil, then you’re good
    • Corn Oil – Corn oil is genetically modified and rancid from the start
    • Cotton Seed – This is around 52% linoleic acid, which is the same as corn oil
    • Soybean Oil, Rice Bran Oil, Peanut Oil, Canola Oil – These all have 19% or more in linoleic acid

So what oils can we have if we want to focus on lowering the linoleic acid?

Oils To Keep

  • Olive oil – The amount of linoleic acid depends on the type you get. Extra-virgin organic cold-press olive oil is going to be closer to 3%, but it could go up to 27% depending on whether it’s been filtered properly or blended with other oils
  • Avocado Oil – Avocado oil is about 10% linoleic oil, but you can safely heat it up
  • Lard & Palm Oil – These both have 10% linoleic acid
  • Coconut Oil – This is about 2-3% linoleic acid
  • Tallow, Ghee, & Butter – These all have about 2-3% linoleic acid. Grass-fed versions of these are going to have less linoleic acid because instead of the animals being fed a corn diet that’s 54% linoleic acid, they’re fed grass which has way less

Lowering the amount of linoleic acid in the oils you take in can be crucial to putting out the inflammation fire inside of your body.

If you’re focused on cutting down on the inflammation, pain, and congestion that linoleic acid can cause, pay attention to the nuts and seeds you eat, too.

Seeds To Stay Away From

  • Poppy Seed – 62% linoleic acid
  • Hemp Seed – Has some benefits, but still a lot of linoleic acid
  • Wheat & Wheat Germ Walnuts – Has healthy omega-3s, but 53% linoleic acid
  • Walnuts, Pecan, Pumpkin, Brazil, Sesame, Peanut, & Pine Seeds – High in linoleic acid

There are benefits to some of these nuts and seeds, but if you’re inflamed, you may want to have less, because you could have sensitivities to the linoleic acid in them.

Seeds To Keep

If you’re looking to reduce inflammation and pain, here are some of the good nuts and seeds to try.

  • Chia, Almond, Flax, & Pistachio – These come in between 13-16% linoleic acid. I like chia and flax because they’re good sources of omega-3 as well.
  • Hazelnuts, Cashews, & Macadamia Nuts – These are only 2% linoleic acid, so you’re getting very healthy fats


Lowering the linoleic inside of your body can help reduce the inflammation and inflammatory diseases like cancer, heart disease, and Alzheimer’s.

Adding in more omega-3s is also going to help lower inflammation by restoring the balance with omega-6s. 

If you want to learn how to start shopping for the right fats and oils, I went to the grocery store to show you exactly what to look for.

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