Small Changes at Home to Help Reduce Inflammation

Simple swaps to lower seed oil intake and support your health

Inflammation has become a bit of a buzzword in the health world — but as we discussed in our previous blog, chronic, low-grade inflammation can quietly contribute to fatigue, joint discomfort, metabolic issues and long-term health concerns.

The good news? You don’t need a complete lifestyle overhaul.

Often, it’s the small, consistent changes in your kitchen and cupboards that make the biggest difference.

Here are some practical, realistic swaps you can start making today.

Go Back to Proper Butter

One of the simplest changes? Choose real butter in block form.

Many “spreadable” butters contain added vegetable or seed oils — often:

Rapeseed (canola) oil

Sunflower oil

Sometimes other blended seed oils

These oils are added to soften the texture, making the butter easier to spread straight from the fridge.

While convenient, this small addition increases omega-6 intake, which — when consumed in excess relative to omega-3 — may contribute to inflammation.

What to look for:

Ingredients list: Cream, salt (that’s it!)

No added vegetable or seed oils

Keeping ingredients simple is one of the most powerful health principles you can follow.

Be Intentional With Cooking Fats

Cooking oils are one of the biggest sources of seed oils in modern diets.

Instead of using:

Sunflower oil

Rapeseed (canola) oil

Soybean oil

Corn oil

Grapeseed oil

Rice bran oil

Consider switching to:

Extra virgin olive oil

Great for low-to-medium heat cooking and dressings. Rich in polyphenols and supportive compounds.

Butter

Ideal for gentle frying and flavour.

Coconut oil

A stable cooking fat. However — it’s important to note that coconut oil is high in saturated fat, even though it’s plant-based (similar in structure to palm oil and cocoa butter).

Moderation and balance are key.

The goal isn’t fear — it’s awareness.

Check Your Packets (Even the “Healthy” Ones)

Seed oils often sneak into foods you wouldn’t expect.

Common culprits include:

Salted or flavoured nuts

Dried fruit (coated to prevent sticking)

Crackers

Pre-cooked grains

Ready meals

“Healthy” snack bars

These products are often coated in rapeseed, sunflower or other seed oils to improve shelf life and texture.

Over time, these small exposures add up.

Tip: Flip the packet over. If you see:

Rapeseed (canola) oil

Sunflower oil

Soybean oil

Corn oil

Rice bran oil

Grapeseed oil

… consider looking for an alternative. Many supermarkets now stock versions without added oils — you just have to scan the shelf a little more carefully.

Cook More From Scratch

This is where the magic really happens.

When you cook from scratch:

You control the oils used

You avoid hidden additives

You reduce ultra-processed ingredients

You tailor flavours to your preference

You naturally lower inflammatory inputs

Even simple swaps — like making your own salad dressing with olive oil and lemon, roasting nuts yourself, or preparing a homemade stir-fry — can significantly reduce seed oil intake.

It doesn’t have to mean elaborate recipes.

Start with one or two meals per week and build from there.

It’s About Reducing the Load — Not Perfection

Inflammation isn’t caused by one single ingredient. It’s usually the cumulative effect of:

High omega-6 intake

Ultra-processed foods

Low omega-3 consumption

Chronic stress

Poor sleep

Environmental factors

By reducing hidden seed oils at home, you gently shift the balance in your favour.

Small, sustainable changes are more powerful than extreme restrictions.

A Simple Action Plan

This week, try:

Swapping spreadable butter for block butter

Replacing seed oils with olive oil, butter or coconut oil

Checking three food labels in your cupboard

Cooking one meal fully from scratch

That’s it.

Health doesn’t require perfection — just awareness and consistency.

Your kitchen is one of the most powerful places to support your body.

Eat clean. Support your health. And give yourself space to dream.