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Monounsaturated fatty acids are a critical way to improve health and oleic acid is a key example. In this post, we show you the best foods that contain oleic acid, along with the health benefits that they offer.
Knowing that this monounsaturated fat comes with a host of health benefits, you may be wondering what foods are high in oleic acid. Here’s a list of the top 20 foods and oils high in oleic acid and the percentage of the acid that makes up the total fat content:
Incorporating foods high in oleic acid into your diet can significantly improve cardiovascular health, reduce the risk of heart disease, and support overall well-being. Here are 14 of the best foods rich in oleic acid that can promote heart health and offer additional health benefits.
Oleic acid (18:1): You’ll find the best-known monounsaturated fat in olive oil, macadamia nuts, goose fat, lard, or bacon. Accordingly, it is known as the fat behind the remarkable health benefits of olive oil.
Oleic acid sources that contribute to the highest intake in the American diet include grain-based desserts, chicken, sausages, nuts, pizza, burgers, beef, eggs, regular cheese, potato chips, salad dressing, dairy desserts and yeast breads, according to the Center for Nutrition Policy and Promotion.
The typical Western diet contains more omega-6 fats than necessary and not enough omega-3 fats. Here’s a list of foods that are high in omega-3, -6, and -9 fatty acids. Foods high in omega-3 fats
Omega-9 fatty acids, an oleic acid, can be found in olive oil (extra virgin or virgin), olives, avocados, sunflower oil, almonds, sesame oil, pistachios, cashews, hazelnuts and macadamia nuts, to name a few. Here’s some more info on the top omega-3, omega-6 and omega-9 foods:
Omega-9 is also known as oleic acid and it’s a type of monounsaturated fatty acid. The reason why Omega 9 is not considered to be essential fatty acid is that our bodies generate all the Omega-9 we need from other fats we consume.
Our bodies naturally produce omega-9, but it’s still important to get oleic acid from your diet. Foods rich in oleic acid are often beneficial in their own right – making them valuable dietary choices.
Oleic acid is used as a component in many foods in form of triglycerides. This acid is a non-essential fatty acid which means it is naturally produced by human body. It is a basic member of omega-9 class of monounsaturated fatty acids. It accounts for 92% of cis-isomer monounsaturated fats in human diet.