How does olive oil and oleic acid impact heart disease?
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Much interest in MUFA, namely oleic acid was generated when studies of heart disease in various populations around the world revealed that certain Mediterranean countries enjoyed a relatively lower incidence of heart disease despite eating a diet that would be considered rich in fat. Further evaluation revealed that Mediterranean people ingested much of their fat in the form of olive oil, which has a high percentage (77 percent) of the MUFA oleic acid. This resulted in several research studies which determined that when oleic acid replaced palmitic acid in a diet, blood cholesterol levels were lowered by decreasing the amount of LDL-cholesterol in the blood. |
Researchers also determined that while this significantly impacted heart disease risk it didn’t explain all of the cardioprotective effects of olive oil consumption. Olive oils contains antioxidants such as phenolic compounds (e.g. hydroxytyrosol, tyrosol, oleuropein) and other nutraceuticals that can promote a healthier cardiovascular system.
How does linoleic acid (omega-6 fat) impact heart disease?
When saturated fat is replaced in the diet with polyunsaturated fat, total and LDL-cholesterol levels are reduced, particularly in people with elevated levels. In fact, linoleic acid, an omega-6 fatty acid, is likely to be the most potent fatty acid when it comes to lowering blood cholesterol levels in this manner. By lowering total and LDL cholesterol, heart disease risk is lowered. Linoleic acid can be found in safflower, sunflower, corn, soybean, and canola oils. So replacing animal fat with plant fat (oil) could be helpful in preventing heart disease. However, one important consideration is that the level of omega-6 fats should be in a healthy ratio with omega-3 fats
How do omega 3 fatty acids impact heart disease?
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Omega-3 fats, such as linolenic acid and DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) can have a favorable impact lowering the risk of cardiovascular disease. However, since omega-3 fats have not been shown to lower blood cholesterol levels in a consistent manner in research studies, the cardioprotective effects must extend beyond that mechanism. For instance, omega-3 fat intake is associated with:
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Thus the positive impact of omega-3 fats extends well beyond simply reducing LDL and total cholesterol. In fact, researchers haven’t been able to consistently find that blood cholesterol levels are reduced when omega-3 fats are substituted for saturated fat in the diet.
• EPA and DHA are found in Atlantic and Pacific herring, Atlantic halibut and salmon, coho, albacore tuna, bluefish, lake trout, and pink and king salmons. It is probably a good idea to include these fish in a regular diet a couple of times a week or consider a Fish Oil Supplement for Heart Health Support?
• Linolenic acid, which can be converted to DHA and EPA is found in canola oil and soybean oil, and in even smaller amounts in corn oil, beef fat, and lard. However, it should be recognized that this conversaion is typically around 10%, with women having a little better conversion than men.
