Oleic acid: advantages, risks and sources

Oleic acid is a monounsaturated fat found. Foods such as olive oil, canola oil, sunflower oil, avocados and nuts contain large amounts of oleic acid. Classified as an omega-9 fatty acid, oleic acid is considered not essential because the body can do it alone.

Although this fat is often overlooked in relation to omega-3, oleic acid is linked to several potential benefits for health. Research shows that oleic acid can improve heart health by lowering cholesterol levels and potentially reducing the risk of coronary disease (CHD). Oleic acid can help reduce inflammation, abdominal fats and the risk of breast cancer.

Oleic acid can support heart health in several ways. Research suggests that it can help reduce the risk of coronary artery disease (CHD) and reduce lipoprotein low density (LDL) lipoprotein levels.

The replacement of fats rich in saturated fats, such as butter, by oils containing at least 70% of oleic acid, such as olive oil, can reduce the risk of coronary disease. Experts recommend consuming about 1.5 tablespoons of oils rich in oléic acids daily to harvest this advantage.

Studies have shown that the exchange of partially hydrogenated vegetable oils (trans fat) with oils rich in oleic acids like sunflower oil can decrease the risk of CDA up to 19%. Other studies have shown that the replacement of trans fats by oleic acid reduces CHD events from 16 to 35%.

Oleic acid oils, such as sunflower and olive oil, are more effective in lowering LDL cholesterol, called “bad” cholesterol, compared to saturated fats, such as butter.

Another study involving people with obesity and risk of high cardiovascular disease (MCV) revealed that canola oil consumption for six weeks reduced total cholesterol of 3.4% and LDL cholesterol by 5.6%, compared to more saturated fat oil.

Although research is limited, some studies suggest that oleic acid can help reduce abdominal fats, which is linked to an increase in health risk. The first research revealed that people with obesity that have consumed diets rich in oleic acid have experienced a modest abdominal fat reduction over four weeks.

Research suggests that omega-9 fatty acids, including oleic acid, can help manage inflammation in various conditions. Oleic acid, in particular, can reduce inflammation and support the healing of wounds and skin regeneration. This can also reduce inflammation in the eyes, which helps prevent dryer drought syndrome.

Oleic acid can also reduce inflammation in the body that could contribute to conditions such as obesity, diabetes, cardiovascular diseases, drop, arthritis or fat.

Omega-9 fatty acids, like oleic acid, proved to be promising in the fight against certain types of cancer. Some studies suggest that they can inhibit the growth and migration of cancer cells.

Additional research suggests that oleic acid can induce apoptosis (cell death), which could hinder tumor development. Omega-9 can help reduce the risk of breast cancer. Additional research is necessary to understand the potential use of these fatty acids in the treatment and prevention of cancer.

Oleic acid is found in various foods. To increase your intake, consider incorporating these foods into your diet:

• Oils: canola oil, olive oil, carthame oil, sunflower oil
• Lawyer
• Olives
• Nuts: peanuts, peanut butter, almonds, almond butter
• Seeds: sunflower seeds

Oleic acid is mainly obtained by food sources rather than supplements. Although there is no recommended daily allowance (GDR), focus on food-rich foods.

Replace saturated fats with oils containing at least 70% of oleic acid and target about 1.5 tablespoons of these oils per day. For example, you can replace butter or other high saturation oily with olive, canola or sunflower oil. You can also incorporate foods rich in oleic, such as lawyers, olives and nuts, in your meals and regular snacks.

Remember that moderation is the key. While oleic acid offers potential advantages, stick to service sizes is essential to maintain a balanced diet.

Oleic acid is generally considered safe when consumed in moderation. It is found naturally in many foods, and there is no evidence of suggesting consuming it through whole sources of food has significant risks for health.

Dosage

Most people need around 20 to 35% of their total calories to come from fat. As oils rich in oleic acid are sources of nutrients rich in nutrients, these types of fat can represent the majority of the total percentage. Try to replace saturated fat sources in your diet with unsaturated fats such as olive, canola or sunflower oil.

Can you take too much?

Oleic acid is a dense food for calories. For example, a tablespoon of olive oil contains more than 100 calories. Pay attention to the measurements when cooking or preparing food using oil, especially if you pour it directly from the bottle on a food. The typical portion of most oils is 1 to 2 tablespoons.

Potential drug interactions

Oleic acid can interact with diabetes drugs by improving their blood alteration effects. If you suffer from diabetes and take medication to manage your blood sugar, consult your health care provider before increasing your consumption of oleic acid.

Diabetes common drugs include:

• Glimppiride
• Glyburide
• Insulin
• Metformine
• Pioglitazone

The combination of oleic acid with other supplements can also reduce blood sugar. Oleic acid can increase insulin sensitivity, potentially reducing blood sugar. Consuming it with supplements that have the same effect could increase the risk of hypoglycemia (low blood sugar). Certain supplements that have absorbing properties of blood sugar include:

• Andrographis
• Caséine peptides
• Cat’s claw
• Coenzyme Q10
• Fish oil
• L-arginine
• Lycium
• Pungent nettle
• Theanine

Oleic acid is generally safe when consumed by food. However, consumption too much oleic acid can have side effects, such as:

• Weight gain: Oleic acid, like other fats, is dense for calories. Consumption of excessive quantities can contribute to weight gain.
• Digestive discomfort: In some individuals, overconsumption can cause digestive problems such as diarrhea, stomach cramps or stomach burns.
• Nutrient deceptions: Although considered a healthy fat, a diet too rich in oleic acid can cause deficiencies in other essential nutrients, especially if it replaces other essential foods such as carbohydrates or proteins.

Oleic acid is an unsaturated omega-9 fat found in foods such as olive oil, canola oil, nuts and avocado. It can help reduce cholesterol and reduce the risk of heart disease. Oleic acid can also help reduce inflammation, the risk of breast cancer and abdominal fats.

Although research is promising, more studies are required. To harvest the most advantages, replace oils or fats rich in saturated fats with oils rich in oleic acid.