What is oleic acid

Oleic acid also called cis‐9‐Octadecenoic acid, is a monounsaturated omega-9 fatty acid (MUFA) that is the most widely distributed and abundant fatty acid in nature. Oleic acid is a fatty acid that occurs naturally in various animal and vegetable fats and oils. Oleic acid is a constituent of tall oil and present in fruits. Oleic acid is used commercially in the preparation of oleates and lotions, and as a pharmaceutical solvent ¹. Oleic acid is an odorless, colorless oil, although commercial samples may be yellowish. Oleic acid has the molecular formula C₁₈H₃₄O₂. The term “oleic” means related to, or derived from, oil or olive, the oil that is predominantly composed of oleic acid. Oleic acid biological source: oleic acid major constituent of plant oils e. g. olive oil (about 80%), almond oil (about 80%) and many others, mainly as glyceride. Oleic acid is found to be associated with isovaleric acidemia, which is an inborn error of metabolism.

Oleic acid benefits

Monounsaturated fats are good for your health in several ways:

• They can help lower your LDL (bad) cholesterol level. Cholesterol is a soft, waxy substance that can cause clogged, or blocked, arteries (blood vessels).
• Keeping your LDL “bad” cholesterol level low reduces your risk for heart disease and stroke.
• Monounsaturated fats help develop and maintain your cells.

What is monounsaturated fat

Monounsaturated fats have a single carbon-to-carbon double bond. The result is that it has two fewer hydrogen atoms than a saturated fat and a bend at the double bond. This structure keeps monounsaturated fats liquid at room temperature. Eating food that has more monounsaturated fat (or “healthy fat”) like oleic acid instead of saturated fat (like butter) may help lower cholesterol and reduce heart disease risk. Research also shows that monounsaturated fats may benefit insulin levels and blood sugar control, which can be especially helpful if you have type 2 diabetes. However, monounsaturated fat has the same number of calories (9 calories or 37kJ) as other types of fat and may contribute to weight gain if you eat too much of it. Good sources of monounsaturated fats are olive oil, peanut oil, canola oil, avocados, most nuts, as well as high-oleic safflower and sunflower oils. The carbon-carbon double bond found in monounsaturated or polyunsaturated fatty acids can exist in the cis or trans configuration. When the two hydrogen atoms are on opposite sides of the double bond, the configuration is called trans. When the hydrogen atoms are on the same side of the double bond, the configuration is called cis. Monounsaturated fats (monounsaturated fatty acids) are found in high concentrations in olive oil, peanut oil, canola, avocados, almonds, safflower oils, hazelnuts, pecans, pumpkin seeds and sesame seeds and most nuts. Monounsaturated fats also are part of most animal fats such as fats from chicken, pork, beef, and wild game. When you dip your bread in olive oil at an Italian restaurant, you’re getting mostly monounsaturated fat.

The most common cis-configured monounsaturated fats (monounsaturated fatty acids or MUFAs) in daily nutrition is oleic acid (18:1 n-9), followed by palmitoleic acid (16:1 n-7), and vaccenic acid (18:1 n-7). Moreover, oleic acid represents the topmost monounsaturated fats (monounsaturated fatty acids or MUFAs) provided in the diet (~90% of all MUFAs) ². The major trans-configured monounsaturated fats (monounsaturated fatty acids or MUFAs) is elaidic acid (trans 18:1 n-9). Some MUFA—such as mystrioleic (14:1 n-5), gondoic (20:1 n-9), erucic (22:1 n-9) and nervonic (24:1 n-9) acid—are synthesized in minor concentrations endogenously using other monounsaturated fats (monounsaturated fatty acids or MUFAs) as precursors ³.

Key facts

• There is convincing evidence that replacing carbohydrates with monounsaturated fats (monounsaturated fatty acids or MUFA) increases HDL “good” cholesterol concentrations.
• There is convincing evidence that replacing saturated fats (C12:0–C16:0) with monounsaturated fats reduces LDL “bad” cholesterol concentration and total/HDL cholesterol ratio.
• There is possible evidence that replacing carbohydrates with monounsaturated fats improves insulin sensitivity.
• There is insufficient evidence for establishing a relationship between monounsaturated fats consumption and chronic disease end points such as coromary heart disease or cancer.
• There is insufficient evidence for establishing a relationship between monounsaturated fats consumption and body weight and percent adiposity.
• There is insufficient evidence for establishing a relationship between monounsaturated fats intake and risk of diabetes.

Figure 1. Monounsaturated Fat Structure

Figure 2. Saturated Fat Structure

Table 1. Selected monounsaturated fatty acids (MUFAs)

C-Atoms: Double Bonds	Scientific Name of Acid	Molecular Formula	Chemical Name
11:1	Undecylenic	C10H19COOH	cis-10-undecenoic acid
14:1	Myristoleic	C13H25COOH	cis-9-tetradecenoic acid
16:1	Palmitoleic	C15H29COOH	cis-9-hexadecenoic acid
16:1	Palmitelaidic	C15H29COOH	trans-9-hexadecenoic acid
16:1	/	C15H29COOH	cis-7-hexadecenoic
18:1	Petroselinic	C17H33COOH	cis-6-octadecenoic acid
18:1	Oleic	C17H33COOH	cis-9-octadecenoic acid
18:1	Elaidic	C17H33COOH	trans-9-octadecenoic acid
18:1	Vaccenic	C17H33COOH	cis-11-octadecenoic acid
20:1	Gondoleic	C19H37COOH	cis-9-eicosenoic acid
20:1	Gondolic	C19H37COOH	cis-11-eicosenoic acid
22:1	Cetoleic	C21H41COOH	cis-11-docosenoic acid
22:1	Erucic	C21H41COOH	cis-13-docosenoic acid
24:1	Nervonic	C23H45COOH	cis-15-tetracosaenoic acid

[Source ³]

The discovery that monounsaturated fat could be healthful came from the Seven Countries Study during the 1960s. It revealed that people in Greece and other parts of the Mediterranean region enjoyed a low rate of heart disease despite a high-fat diet. The main fat in their diet, though, was not the saturated animal fat common in countries with higher rates of heart disease. It was olive oil, which contains mainly monounsaturated fat. This finding produced a surge of interest in olive oil and the “Mediterranean Diet” a style of eating regarded as a healthful choice today.

Although there’s no recommended daily intake of monounsaturated fats, the Institute of Medicine recommends using them as much as possible along with polyunsaturated fats to replace saturated and trans fats.

For good health, the American Heart Association recommends the majority of the fats that you eat should be monounsaturated or polyunsaturated. Eat foods containing monounsaturated fats and/or polyunsaturated fats instead of foods that contain saturated fats and/or trans fats.

There are four major dietary fats in the foods you eat:

1. Saturated fats (bad fat)
2. Trans fats (bad fat)
3. Monounsaturated fats (healthy fat)
4. Polyunsaturated fats (healthy fat)

The four types have different chemical structures and physical properties. The bad fats, saturated and trans fats, tend to be more solid at room temperature (like a stick of butter), while monounsaturated and polyunsaturated fats tend to be more liquid (like liquid vegetable oil).

Fats can also have different effects on the cholesterol levels in your body. The bad fats, saturated fats and trans fats raise bad cholesterol (LDL) levels in your blood. Monounsaturated fats and polyunsaturated fats can lower bad cholesterol levels and are beneficial when consumed as part of a healthy dietary pattern. Modifying fat in your food (replacing some saturated (animal) fats with plant oils and unsaturated spreads) may reduce risk of heart and vascular disease, but it is not clear whether monounsaturated or polyunsaturated fats are more beneficial ⁴. 

Eating foods with fat is definitely part of a healthy diet. Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.

Recommendations for fat intake

Because some dietary fats are potentially helpful and others potentially harmful to your health, it pays to know which ones you’re eating and whether you’re meeting recommendations.

The 2015-2020 Dietary Guidelines for Americans offers the following recommendations about dietary fat intake:

• Avoid trans fat.
• Limit saturated fat to less than 10 percent of calories a day.
• Replace saturated fat with healthier monounsaturated and polyunsaturated fats.

Be aware that many foods contain different kinds of fat and varying levels of each type. For example, butter contains unsaturated fats, but a large percentage of the total fat is saturated fat. And canola oil has a high percentage of monounsaturated fat but also contains smaller amounts of polyunsaturated and saturated fat.

Your body needs some fat — the healthy fats — to function normally. If you try to avoid all fat, you risk getting insufficient amounts of fat-soluble vitamins and essential fatty acids.

The most common monounsaturated fats (monounsaturated fatty acids or MUFA) in daily nutrition is oleic acid, followed by palmitoleic acid, and vaccenic acid ⁵. Moreover, oleic acid represents the topmost monounsaturated fats (monounsaturated fatty acids or MUFA) provided in the diet (~90% of all MUFA) ⁵. No dietary recommendations for monounsaturated fats are given by the National Institute of Medicine, the United States Department of Agriculture, the European Food and Safety Authority and the American Diabetes Association. In contrast, the Academy of Nutrition and Dietetics as well as the Canadian Dietetic Association both promote <20% monounsaturated fats of daily total energy consumption, while the American Heart Association sets a limit of 20% monounsaturated fats in their respective guidelines ³, ⁶.

Figure 3. Dietary Fats and Mortality Rates

[Source ⁷]

Examples of foods high in monounsaturated fats include plant-based liquid oils such as:

• olive oil,
• canola oil,
• peanut oil,
• safflower oil and
• sesame oil.

Other sources include avocados, peanut butter, and many nuts and seeds.

There are nine calories (37kJ) in every gram of fat, regardless of what type of fat it is. Fats are more energy-dense than carbohydrates and proteins, which provide four calories per gram.

Consuming high levels of calories – regardless of the source – can lead to weight gain or being overweight. Consuming high levels of saturated or trans fats can also lead to heart disease and stroke. Health experts generally recommend replacing saturated fats and trans fats with monounsaturated fats and polyunsaturated fats – while still maintaining a nutritionally-adequate diet.

Also, in attempting to remove fat from your diet, you may wind up eating too many processed foods touted as low-fat or fat-free rather than healthier and naturally lower fat foods, such as fruits, vegetables, legumes and whole grains. Instead of doing away with fat in your diet, enjoy healthy fats in moderation.

Foods high in monounsaturated fat

Monounsaturated fats help protect our hearts by maintaining levels of good HDL cholesterol while reducing levels of bad LDL cholesterol.

Monounsaturated fats are found in:

• olive oil, rapeseed oil and their spreads
• avocados
• some nuts, such as almonds, brazils and peanuts

Table 2. Monounsaturated fat foods (from highest to low)

Description	Fatty acids, total monounsaturated (g) Value Per100 grams
Oil, sunflower, high oleic (70% and over)	83.69
Oil, hazelnut	78
Oil, safflower, salad or cooking, high oleic (primary safflower oil of commerce)	75.22
Oil, olive, salad or cooking	72.96
Oil, vegetable, Natreon canola, high stability, non trans, high oleic (70%)	71.99
Oil, avocado	70.55
Oil, almond	69.9
Oil, canola	63.28
Oil, apricot kernel	60
Nuts, macadamia nuts, dry roasted, without salt added	59.27
Oil, mustard	59.19
Nuts, macadamia nuts, raw	58.88
Oil, corn and canola	58.54

[Source ⁸]

Oleic acid food sources

Table 3. Food sources of oleic acid (monounsaturated fatty acid, C18:1), listed in descending order by percentages of their contribution to intake, based on data from the National Health and Nutrition Examination Survey 2005-2006

Rank	Food item	Contribution to intake (%)	Cumulative contribution (%)
1	Grain-based desserts	8.9	8.9
2	Chicken and chicken mixed dishes	7.6	16.6
3	Sausage, franks, bacon, and ribs	5.9	22.5
4	Nuts/seeds and nut/seed mixed dishes	5.5	27.9
5	Pizza	5.4	33.3
6	Fried white potatoes	4.9	38.2
7	Mexican mixed dishes	4.6	42.8
8	Burgers	4.1	46.9
9	Beef and beef mixed dishes	3.9	50.8
10	Eggs and egg mixed dishes	3.5	54.3
11	Regular cheese	3.3	57.5
12	Potato/corn/other chips	3.2	60.7
13	Pasta and pasta dishes	3.1	63.8
14	Salad dressing	2.6	66.4
15	Dairy desserts	2.3	68.7
16	Yeast breads	2.2	70.9

Footnote: Specific foods contributing at least 1% of octadecenoic acid in descending order: cold cuts, quickbreads, crackers, candy, reduced fat milk, pork and pork mixed dishes, whole milk, other fish and fish mixed dishes, margarine, soups, butter.

Polyunsaturated fat vs Monounsaturated fat

Polyunsaturated fats (polyunsaturated fatty acids) are found in high concentrations in sunflower, corn, soybean, flaxseed oils, walnuts, flax seeds, hemp seeds, pine nuts, sesame, cottonseed oils, pumpkin seeds and fish.

Polyunsaturated fatty acids (PUFAs) can be further subdivided on the basis of the location of the first double bond relative to the methyl terminus of the chain. For example, n-3 and n-6 fatty acids are two of the most biologically significant polyunsaturated fatty acid classes, and have their first double bond on either the third or sixth carbon from the chain terminus, respectively. The final carbon in the fatty acid chain is also known as the omega carbon, hence the common reference to these fatty acids as omega-3 or omega-6 PUFAs. The distinction between omega-6 and omega-3 fatty acids is based on the location of the first double bond, counting from the methyl end of the fatty acid molecule (see Figure 4). Omega-6 fatty acids are represented by Linoleic acid (LA) (18:2ω-6) and Arachidonic acid (AA) (20:4ω-6) and omega-3 fatty acids by Alpha-linolenic acid (ALA) (18:3ω-3), Eicosapentaenoic acid (EPA) (20:5ω-3) and Docosahexaenoic acid (DHA) (22:6ω-3).

Long-chain n-3 and n-6 PUFAs are synthesized from the essential fatty acids: alpha-linolenic acid (ALA) and linoleic acid (LA), respectively. Basic structures of these two parent PUFAs are shown in Figure 3 and Figure 4. An essential fatty acid cannot be made by the body and must be obtained through dietary sources. Animals and humans have the capacity to metabolize essential fatty acids to long-chain derivatives. Because the n-6 and n-3 pathways compete with one another for enzyme activity, the ratio of n-6 to n-3 PUFAs is very important to human health. An overabundance of fatty acids from one family will limit the metabolic production of the longer chain products of the other. The typical Western diet provides n-6 and n-3 PUFAs in a ratio ranging from 8:1 to 25:1 ⁹, values in severe contrast with the recommendations from national health agencies of approximately 4:1 ¹⁰. Lowering the n-6:n-3 ratio would reduce competition for the enzymes and facilitate the metabolism of more downstream products of Alpha-linolenic acid (ALA) (18:3ω-3).

Key facts

• There is convincing evidence that Linoleic acid (LA) and Alpha-linolenic acid (ALA) are indispensable since they cannot be synthesized by humans.
• The acceptable range for total Polyunsaturated fatty acids (PUFAs) (n-6 and n-3 fatty acids) is between 6 and 11% of total calories. The adequate intake to prevent deficiency is 2.5–3.5% of total calories. Thus, the recommended range for Polyunsaturated fatty acids (PUFAs) is 6–11% of total calories.
• There is convincing evidence that replacing saturated fats with Polyunsaturated fatty acids (PUFAs) decreases the risk of coronary heart disease.
• There is convincing and sufficient evidence from experimental studies to set an acceptable intake to meet essential fatty acid needs for Linoleic acid (LA) and Alpha-linolenic acid (ALA) consumption.
• There is possible evidence that Polyunsaturated fatty acids (PUFAs) affect the risk of alterations in indices related to the metabolic syndrome.
• There is possible evidence of a relationship between Polyunsaturated fatty acids (PUFAs) intake and reduced risk of diabetes.
• There is insufficient evidence for establishing any relationship between Polyunsaturated fatty acids (PUFAs) consumption and cancer.
• There is insufficient evidence for establishing relationships between Polyunsaturated fatty acids (PUFAs) consumption and body weight and percent adiposity.

Mammalian cells cannot convert omega-6 to omega-3 fatty acids because they lack the converting enzyme, omega-3 desaturase. Omega-6 and omega-3 fatty acids are not interconvertible, are metabolically and functionally distinct, and often have important opposing physiological effects, therefore their balance in the diet is important ¹¹.

This study showed a balanced omega-6/omega-3 ratio 1–2/1 is one of the most important dietary factors in the prevention of obesity, along with physical activity. A lower omega-6/omega-3 ratio should be considered in the management of obesity ¹¹.

Because most diets are already very rich in n-6 PUFAs, greater focus needs to be placed on incorporating n-3 PUFAs into the diet. Dietary sources of n-3 PUFAs are readily available but in limited quantities. Many foods contain alpha-linolenic acid (ALA), including certain vegetable oils, dairy products, flaxseed, walnuts and vegetables ¹². Fatty fish, such as mackerel, herring and salmon, provide an excellent source of the long-chain derivatives of ALA, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) ¹⁰.

Omega-3 fatty acids are a type of polyunsaturated fats found in seafood, such as salmon, trout, herring, tuna, and mackerel, and in flax seeds and walnuts. EPA and DHA are long chain n-3 fatty acids found in seafood. Omega-3 fats are one important type of polyunsaturated fat. Polyunsaturated fats are essential fats. That means your body can’t produce these and they’re required for normal body functions. So you must get them from food. Polyunsaturated fats are used to build cell membranes and the covering of nerves. They are needed for blood clotting, muscle movement, and inflammation.

A polyunsaturated fat has two or more double bonds in its carbon chain. There are two main types of polyunsaturated fats: omega-3 fatty acids and omega-6 fatty acids. The numbers refer to the distance between the beginning of the carbon chain and the first double bond (see Figure 4.). Both types offer health benefits.

Figure 4. Polyunsaturated Fatty Acids Structure

Polyunsaturated fatty acids (PUFAs) can be further subdivided on the basis of the location of the first double bond relative to the methyl terminus of the chain. For example, n-3 and n-6 fatty acids are two of the most biologically significant polyunsaturated fatty acid classes, and have their first double bond on either the third or sixth carbon from the chain terminus, respectively. The final carbon in the fatty acid chain is also known as the omega carbon, hence the common reference to these fatty acids as omega-3 or omega-6 PUFAs.

Figure 5. Omega-3 fatty acids (ALA, EPA & DHA) and Omega-6 fatty acids (LA & AA) structure

Note: Omega-6 fatty acids are represented by Linoleic acid (LA) (18:2ω-6) and Arachidonic acid (AA) (20:4ω-6) and Omega-3 fatty acids by Alpha-linolenic acid (ALA) (18:3ω-3), Eicosapentaenoic acid (EPA) (20:5ω-3) and Docosahexaenoic acid (DHA) (22:6ω-3).

Eating polyunsaturated fats in place of saturated fats or highly refined carbohydrates reduces harmful LDL cholesterol and improves the cholesterol profile. It also lowers triglycerides.

We don’t eat nearly enough omega-3, which can reduce our risk for heart disease and cancer. Good sources of omega-3 fatty acids include fatty fish such as salmon, mackerel, and sardines, all green leafy vegetables, flaxseeds, walnuts, canola oil, and unhydrogenated soybean oil.

Omega-3 fatty acids may help prevent and even treat heart disease and stroke. In addition to reducing blood pressure, raising HDL, and lowering triglycerides, polyunsaturated fats may help prevent lethal heart rhythms from arising. Evidence also suggests they may help reduce the need for corticosteroid medications in people with rheumatoid arthritis. Studies linking omega-3s to a wide range of other health improvements, including reducing risk of dementia, are inconclusive, and some of them have major flaws, according to a systematic review of the evidence by the Agency for Healthcare Research and Quality.

Omega-6 fatty acids have also been linked to protection against heart disease. Foods rich in linoleic acid and other omega-6 fatty acids include vegetable oils such as safflower, soybean, sunflower, walnut, and corn oils.

The latest research on nuts by the Harvard School of Public Health found that women who reported eating a half serving of peanut butter or a full serving of nuts five or more times a week showed as much as a 30% reduced risk of developing type 2 diabetes. And eating other nuts, like almonds, walnuts, and pecans, have been shown to have heart healthy benefits, including lowering “bad” LDL cholesterol. (Remember, walnuts are also a source of omega-3.)

How Much Good Fats Do You Really Need ?

In 1999, the International Society for the Study of Fatty Acids and Lipids agreed upon a recommendation table on daily intake of fatty acids as a foundation for further discussions ³. Polyunsaturated fatty acids (PUFAs) with 18 carbon (C18) atoms such as linoleic (18:2 ω-6), and α-linolenic (18:3 ω-3) are known as essential fatty acids in human nutrition ¹³. These fatty acids, although regarded as an indispensable component for cell structure and development and function, cannot be synthesized by the human body. Nutritionists recommend a balanced lipid intake corresponding to a total amount of fats equal to 25 to 30% of total calories with a ratio in fatty acids as follows: 1-Saturates (6–8%), 2-Monounsaturates (12–14%), 3- Polyunsaturates as a ω-6 (6–7%), and 4-Polyunsaturates as a ω-3 (0.5–1.5%) ¹⁴. The American Heart Association recommends aiming for a dietary pattern that achieves 5% to 6% of calories from saturated fat ¹⁵. Saturated fatty acids increase plasma cholesterol level and acts as “promoters” of certain cancer development (e.g., colon, breast, and perhaps uterus and prostate).

Adequate intake levels for adults were specified with respect to α-linolenic acid (ALA or Omega-3 fatty acid 18:3ω-3), eicosapentaenoic acid (EPA or Long Chain Omega-3 fatty acid 20:5ω-3), docosahexaenoic acid (DHA or Long Chain Omega-3 fatty acid 22:6ω-3), as well as upper limits for linoleic acid (LA or Omega-6 fatty acids), trans-fatty acids, and saturated, given as % of total energy content, respectively. Given a total fat range from 15% to 40% of total energy content, there is no precise value (i.e., % of total energy content in the form of MUFA) was given by the panel ¹⁶. According to the Joint FAO/WHO Expert Consultation Committee, MUFA intakes should be determined by calculating the difference: MUFA (% of total energy content) = total fat (% of total energy content) − SFA (% of total energy content) − PUFA (% of total energy content) − TFA (% of total energy content). Accordingly, MUFA intakes (% of total energy content) will range with respect to the total fat and fatty acid composition of the diet ¹⁷.

The debate continues on the optimal dietary fatty acid composition, but the evidence supporting Monounsaturated Fatty Acid (MUFA) as the healthy dietary fatty acid is weak. Even when considering the food source of MUFA (plant vs animal), there is little evidence to support recommendations to increase dietary MUFA for coronary heart disease prevention. However, since no detrimental effects of MUFA-rich diets were reported in the literature to date, there is no evidence speaking against the consideration of MUFAs in dietary guidelines. Further studies dealing with long-term effects of MUFA on biomarkers of obesity, diabetes, and cardiovascular diseases as well as clinical endpoints are needed to clarify the potential benefits of MUFA-rich diets in primary and secondary prevention.

On the other hand, increasing dietary Polyunsaturated Fatty Acid (PUFA) consistently appears to provide benefit. A considerably larger number of meta-analyses explored the effects of Polyunsaturated Fatty Acids (PUFAs) on maintenance or reduction of body weight as well as biomarkers of impaired glucose metabolism or cardiovascular disease or coronary heart disease than there are systematic reviews and meta-analyses dealing with the corresponding impact of Monounsaturated Fatty Acids (MUFAs). Consequently, the international recommendations for Polyunsaturated Fatty Acid (PUFA) are more consistent than those for MUFA, averaging a value of 10% of total energy content for healthy persons for the most part. If MUFA recommendations are given at all, they vary between 12% and 25% of total energy content, equaling a remarkable range of ~30–70 g/day for a 2.500 kcal-diet. Prestigious authorities and organizations such as the National Institute of Medicine, the EFSA, the USDA and the ADA do not provide specific recommendation for MUFAs either for healthy people or for patients in need of diabetic or cardiovascular management.

Most of us get too much fat, and too much unhealthy fat. Most experts recommend that we get 30% of our calories from good fat, although we can survive fine on as little as 20%, even 10%. If you’re like most of us, you’re getting plenty of fat – most Americans consume about 40% of their calories from fats in meat, butter, cheese, baked goods, etc.

To make the switch to heart-healthy fats, start by avoiding the truly unhealthy fats – trans fatty acids. These trans fats come from vegetable oils that were chemically modified so they are solid like butter. Because these oils don’t spoil as quickly as butter, they are used in most packaged cookies, chips, crackers and other baked goods sold in the supermarket, as well as in margarines.

Focus on replacing foods high in saturated fat with foods that include monounsaturated fats and polyunsaturated fats.

But a word of caution — don’t go overboard even on healthy fats. All fats, including the healthy ones, are high in calories. So consume monounsaturated and polyunsaturated fats instead of other types of fat, not in addition to them.

Here are some tips to help you make over the fat in your diet:

• To avoid trans fat, check food labels and look for the amount of trans fat listed. By law a serving of food containing less than 0.5 grams of trans fat can be labeled as 0 grams. Therefore, it’s important to also check ingredient lists for the term “partially hydrogenated.”
• Use oil instead of solid fats. For example, saute with olive oil instead of butter, and use canola oil when baking.
• Prepare fish, such as salmon and mackerel, instead of meat at least twice a week to get healthy omega-3 fatty acids. Limit sizes to 4 to 6 ounces of cooked seafood a serving, and bake or broil seafood instead of frying.
• Choose lean meat and skinless poultry. Trim visible fat from meat and poultry, and remove skin from poultry.
• Snack smart. Many popular processed snack foods are high in fat, especially solid fats. Be sure to check food labels for saturated fat. Better yet, snack on whole fruits and vegetables.

Summary

• Decreased saturated fatty acid intake decreases blood total cholesterol and LDL cholesterol concentrations.
• Replacement of saturated fatty acids with polyunsaturated and/or monounsaturated fatty acids decreases blood total cholesterol and LDL cholesterol concentrations.
• Most of us eat too much fat, and too much unhealthy fat. Most experts recommend that we get 30% of our calories from good fat, although we can survive fine on as little as 20%, even 10%. If you’re like most of us, you’re getting plenty of fat – most Americans consume about 40% of their calories from fats in meat, butter, cheese, baked goods, etc.

Conclusion

Different types of dietary fat had different associations with mortality, the researchers found. Trans fats—on their way to being largely phased out of food—had the most significant adverse impact on health. Every 2% higher intake of trans fat was associated with a 16% higher chance of premature death during the study period. Higher consumption of saturated fats was also linked with greater mortality risk. When compared with the same number of calories from carbohydrate, every 5% increase in saturated fat intake was associated with an 8% higher risk of overall mortality.

Conversely, intake of high amounts of unsaturated fats—both polyunsaturated and monounsaturated—was associated with between 11% and 19% lower overall mortality compared with the same number of calories from carbohydrates. Among the polyunsaturated fats, both omega-6, found in most plant oils, and omega-3 fatty acids, found in fish and soy and canola oils, were associated with lower risk of premature death.

Because fat is an essential nutrient to give your body energy, help your body absorb some nutrients and produce important hormones and to support cell growth. Eating foods with fat is definitely part of a healthy diet. A healthy diet can include the foods you love. You don’t have to avoid treats entirely, but you do need to eat less of foods that are low in nutrition and high in calories.

Just remember to choose foods that provide good fats (monounsaturated and polyunsaturated fats) and balance the amount of calories you eat from all foods with the amount of calories you burn. Whether it is olive oil, ghee, butter or coconut oil — they are all 100 percent fat. All fat have calories.

All fats, whether good or bad, no matter how good the oil sounds — remember that it is still a fat, with 120 calories per tablespoon. Consuming a high fat diet may lead to becoming overweight and that is not healthy !

Aim to eat a dietary pattern that emphasizes intake of vegetables, fruits, and whole grains; includes low-fat dairy products, poultry, fish, legumes, non-tropical vegetable oils and nuts; and limits intake of sodium, sweets, sugar sweetened beverages and red meats. Doing so means that your diet will be low in both saturated fats and trans fats.

While you switch to a heart-healthy diet you may need to keep tabs on your calorie intake for a while.

Oleic acid side effects

The European Food Safety Authority Panel ¹⁸ and the Joint FAO/WHO Expert Committee on Food Additives (JECFA) ¹⁹ concluded that oleic acid as food additive fatty acids (E 570) was of no safety concern at the reported uses and use levels.

1. Oleic acid. http://www.hmdb.ca/metabolites/HMDB0000207[↩]
2. Kris-Etherton P.M. AHA Science Advisory. Monounsaturated fatty acids and risk of cardiovascular disease. American Heart Association. Nutrition Committee. Circulation. 1999;100:1253–1258. doi: 10.1161/01.CIR.100.11.1253[↩]
3. Schwingshackl L, Hoffmann G. Monounsaturated Fatty Acids and Risk of Cardiovascular Disease: Synopsis of the Evidence Available from Systematic Reviews and Meta-Analyses . Nutrients. 2012;4(12):1989-2007. doi:10.3390/nu4121989. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3546618/[↩][↩][↩][↩]
4. Hooper L, Summerbell CD, Thompson R, Sills D, Roberts FG, Moore HJ, Davey Smith G. Reduced or modified dietary fat for preventing cardiovascular disease. Cochrane Database of Systematic Reviews 2012, Issue 5. Art. No.: CD002137. DOI: 10.1002/14651858.CD002137.pub3[↩]
5. Schwingshackl L, Hoffmann G. Monounsaturated fatty acids, olive oil and health status: a systematic review and meta-analysis of cohort studies. Lipids in Health and Disease. 2014;13:154. doi:10.1186/1476-511X-13-154. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4198773/[↩][↩]
6. AHA Science Advisory. Monounsaturated fatty acids and risk of cardiovascular disease. American Heart Association. Nutrition Committee. Circulation. 1999 Sep 14;100(11):1253-8. https://www.ncbi.nlm.nih.gov/pubmed/10484550/[↩]
7. Harvard University, Harvard School of Public Health. Different Dietary Fat, Different Risk of Mortality. https://www.hsph.harvard.edu/nutritionsource/2016/07/05/different-dietary-fat-different-risk-of-mortality/[↩]
8. United States Department of Agriculture Agricultural Research Service. USDA Food Composition Databases. https://ndb.nal.usda.gov/ndb/search/list[↩]
9. Salem N., Jr Introduction to polyunsaturated fatty acids. Backgrounder. 1999;3:1–8.[↩]
10. Clinical nutrition: 4. Omega-3 fatty acids in cardiovascular care. Holub BJ. CMAJ. 2002 Mar 5; 166(5):608-15. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC99405/[↩][↩]
11. Simopoulos AP. An Increase in the Omega-6/Omega-3 Fatty Acid Ratio Increases the Risk for Obesity. Nutrients. 2016;8(3):128. doi:10.3390/nu8030128. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4808858/[↩][↩]
12. Alpha-linolenic acid and cardiovascular diseases. Lanzmann-Petithory D. J Nutr Health Aging. 2001; 5(3):179-83. https://www.ncbi.nlm.nih.gov/pubmed/11458289/[↩]
13. Ghanbari R, Anwar F, Alkharfy KM, Gilani A-H, Saari N. Valuable Nutrients and Functional Bioactives in Different Parts of Olive (Olea europaea L.)—A Review. International Journal of Molecular Sciences. 2012;13(3):3291-3340. doi:10.3390/ijms13033291. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3317714/[↩]
14. Viola P., Viola M. Virgin olive oil as a fundamental nutritional component and skin protector. Clin. Dermatol. 2009;27:159–165. https://www.ncbi.nlm.nih.gov/pubmed/19167997[↩]
15. American Heart Association. Saturated Fat. https://healthyforgood.heart.org/eat-smart/articles/saturated-fats[↩]
16. International Society for the Study of Fatty Acids and Lipids. http://www.issfal.org/[↩]
17. Fats and Fatty Acids in Human Nutrition. Report of an Expert Consultation. http://www.fao.org/docrep/013/i1953e/i1953e00.pdf[↩]
18. Re‐evaluation of fatty acids (E 570) as a food additive. EFSA Journal 2017;15(5):4785 https://efsa.onlinelibrary.wiley.com/doi/10.2903/j.efsa.2017.4785[↩]
19. JECFA (Joint FAO/WHO Expert Committee on Food Additives), 2000. Guidelines for the preparation of toxicological working papers for the Joint FAO/WHO Expert Committee on Food Additives. Geneva, Switzerland.[↩]