Oleic acid is a monounsaturated fat found. Foods like olive oil, canola oil, sunflower oil, avocados, and nuts contain high amounts of oleic acid. Classified as an omega-9 fatty acid, oleic acid is considered non-essential as the body can make it on its own.
While this fat is often overlooked compared to omega-3s, oleic acid is linked to several potential health benefits. Research shows oleic acid may improve heart health by lowering cholesterol levels and potentially reducing the risk of coronary heart disease (CHD). Oleic acid may help reduce inflammation, abdominal fat, and breast cancer risk.
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Oleic acid may support heart health in several ways. Research suggests it can help lower the risk of coronary heart disease (CHD) and reduce harmful low-density lipoprotein (LDL) cholesterol levels.
Replacing fats high in saturated fat, such as butter, with oils containing at least 70% oleic acid, such as olive oil, may reduce CHD risk. Experts recommend consuming approximately 1.5 tablespoons of oleic acid-rich oils daily to reap this benefit.
Studies have shown that swapping partially hydrogenated vegetable oils (trans fats) with oleic acid-rich oils like sunflower oil can decrease CHD risk by up to 19%. Other studies have found that replacing trans fats with oleic acid reduces CHD events by 16-35%.
Oils high in oleic acid, like sunflower and olive oil, are more effective at lowering LDL cholesterol, known as “bad” cholesterol, compared to saturated fats, such as butter.
Another study involving individuals with obesity and high cardiovascular disease (CVD) risk found that consuming canola oil for six weeks reduced total cholesterol by 3.4% and LDL cholesterol by 5.6%, compared to a higher-saturated-fat oil.
While research is limited, some studies suggest oleic acid may help reduce abdominal fat, which is linked to increased health risk. Early research found that people with obesity who consumed diets rich in oleic acid experienced a modest reduction in abdominal fat over four weeks.
Research suggests that omega-9 fatty acids, including oleic acid, can help manage inflammation in various conditions. Oleic acid, in particular, may reduce inflammation and support wound healing and skin regeneration. It may also reduce inflammation in the eyes, helping prevent dry eye syndrome.
Oleic acid may also reduce inflammation in the body that could contribute to conditions like obesity, diabetes, cardiovascular disease, gout, arthritis, or fatty liver disease.
Omega-9 fatty acids, such as oleic acid, have shown promise in combating certain types of cancer. Some studies suggest they may inhibit cancer cell growth and migration.
Additional research suggests oleic acid may induce apoptosis (cell death), potentially hindering tumor development. Omega-9s may help reduce the risk of breast cancer. More research is needed to understand the potential use of these fatty acids in cancer treatment and prevention.
Oleic acid is found in various foods. To increase your intake, consider incorporating these foods into your diet:
- Oils: Canola oil, olive oil, safflower oil, sunflower oil
- Avocados
- Olives
- Nuts: Peanuts, peanut butter, almonds, almond butter
- Seeds: Sunflower seeds
Oleic acid is primarily obtained through food sources rather than supplements. While there’s no recommended daily allowance (RDA), focus on foods rich in oleic acid.
Replace saturated fats with oils containing at least 70% oleic acid, and aim for about 1.5 tablespoons of these oils daily. For instance, you can replace butter or other high-saturated fat oils with olive, canola, or sunflower oil. You can also incorporate oleic-rich foods, such as avocados, olives, and nuts, into your regular meals and snacks.
Remember, moderation is key. While oleic acid offers potential benefits, sticking to serving sizes is essential to maintain a balanced diet.
Oleic acid is generally considered safe when consumed in moderation. It’s found naturally in many foods, and there’s no evidence to suggest consuming it through whole food sources poses significant health risks.
Dosage
Most people need about 20-35% of their total calories to come from fat. As oils rich in oleic acid are nutrient-dense sources of fat, these types of fats can make up a majority of the total percentage. Try to replace sources of saturated fat in your diet with unsaturated fats like olive, canola, or sunflower oil.
Can You Take Too Much?
Oleic acid is a calorie-dense food. For example, one tablespoon of olive oil contains over 100 calories. Be mindful of measurements when cooking or preparing foods using oil, especially if you are pouring it directly from the bottle onto a food. The typical serving size for most oils is 1-2 tablespoons.
Potential Drug Interactions
Oleic acid may interact with diabetes medications by enhancing their blood sugar-lowering effects. If you have diabetes and are taking medications to manage your blood sugar, consult with your healthcare provider before increasing your intake of oleic acid.
Common diabetes medications include:
- Glimepiride
- Glyburide
- Insulin
- Metformin
- Pioglitazone
Combining oleic acid with other supplements may also lower blood sugar levels. Oleic acid may increase insulin sensitivity, potentially lowering blood sugar levels. Consuming it with supplements that have the same effect could increase the risk for hypoglycemia (low blood sugar). Some supplements that have blood sugar-lowering properties include:
- Andrographis
- Casein peptides
- Cat’s claw
- Coenzyme q10
- Fish oil
- L-arginine
- Lycium
- Stinging nettle
- Theanine
Oleic acid is generally safe when consumed through foods. However, consuming too much oleic acid may have some side effects, such as:
- Weight gain: Oleic acid, like other fats, is calorie-dense. Consuming excessive amounts can contribute to weight gain.
- Digestive discomfort: In some individuals, overconsumption can cause digestive issues like diarrhea, stomach cramping, or heartburn.
- Nutrient deficiencies: While considered a healthy fat, a diet overly rich in oleic acid might lead to deficiencies in other essential nutrients, especially if it replaces other essential foods like carbohydrates or proteins.
Oleic acid is an omega-9 unsaturated fat found in foods like olive oil, canola oil, nuts, and avocado. It may help lower cholesterol and reduce the risk of heart disease. Oleic acid may also help lower inflammation, breast cancer risk, and abdominal fat.
Although research is promising, more studies are needed. To reap the most benefits, replace oils or fats rich in saturated fat with oils rich in oleic acid.
