Discover the benefits of oleic acid, which foods are rich in it, and how to easily add it to your diet.
Key Takeaways:
When it comes to fats, not all are created equal. While some have earned a bad reputation, others — like oleic acid — are actually helping us take better care of our health.
Found naturally in foods like olive oil, avocados, and certain nuts, this monounsaturated fat has gained attention for its potential to support heart health, nourish the skin, and even help fight inflammation. But what exactly is oleic acid, and how does it differ from other fats like linoleic acid?
In this article, we’ll unpack what makes oleic acid so unique, explore its benefits for your body inside and out, and reveal which foods are richest in this healthy fat. You’ll also learn practical tips for adding more of it to your meals.
Oleic acid is a type of monounsaturated fat known as an omega-9 fatty acid. Unlike omega-3 and omega-6 fats, which are considered essential and must be obtained through food, our bodies can produce omega-9s on their own.
However, getting oleic acid through your diet can offer important health benefits, especially when it replaces less healthy fats like trans or saturated fats. Based on research, oleic acid also demonstrates a wide range of anti-inflammatory, metabolic, and anti-cancer effects ❶.
Oleic acid is found in a wide variety of foods, including olive oil, avocados, almonds, and even poultry. One lesser-known but increasingly popular source is algae oil, which is naturally high in oleic acid and offers a sustainable, plant-based alternative to traditional oils.
Oleic acid and linoleic acid are both unsaturated fatty acids found in various plant-based oils, but they differ significantly in structure, stability, and health effects.
Oleic acid is a monounsaturated fatty acid (MUFA) with a single double bond, which makes it more stable and less prone to oxidation. In contrast, linoleic acid is a polyunsaturated fatty acid (PUFA), specifically an omega-6 fatty acid, with multiple double bonds. This structure makes linoleic acid more reactive and more likely to oxidize under heat or stress.
While oleic acid is widely regarded as a health-promoting fat, linoleic acid, on the other hand, is more controversial. Linoleic acid is essential in small amounts for maintaining skin health and supporting physiological processes, but excessive intake, as seen in the standard American diet, poses potential health risks such as inflammation, mitochondrial dysfunction, and chronic disease development ❷.
Related: Is Linoleic Acid Bad for You?
Oleic acid supports your health. From keeping your heart strong to making your skin feel soft and calm, this healthy fat plays many important roles. Let’s explore each one below.
Oleic acid helps protect your heart in several important ways. First, it lowers the levels of bad cholesterol (LDL) in your blood while raising good cholesterol (HDL). This balance helps prevent clogged arteries, which can lead to heart attacks or strokes.
Another benefit is that oleic acid can help lower blood pressure. High blood pressure forces your heart to work harder and can damage your arteries over time. Oleic acid helps relax blood vessels, which makes it easier for blood to flow and reduces stress on the heart.
It also helps reduce inflammation, which is like the body’s natural response to injury, but can cause damage if it happens too much, especially in your blood vessels.
Because of these effects — lowering bad cholesterol, reducing inflammation, and improving blood pressure — oleic acid reduces the risk of heart disease. This is why foods rich in oleic acid, like algae oil and avocados, are often recommended for a heart-healthy diet.
Related: How to Choose Heart-Healthy Oils for Home Cooking
Oleic acid is not just good for your heart—it can also do wonders for your skin. One of its main benefits is helping your skin repair itself. When your skin is dry, cracked, or irritated (like after too much sun or cold weather), oleic acid can help soothe it and support healing.
It also works as a natural moisturizer. Oleic acid helps lock in moisture, which keeps your skin soft and smooth. That’s why it’s often found in products like body lotions, facial oils, and even lip balms.
Another benefit is that oleic acid has anti-aging properties. It helps reduce the appearance of fine lines and wrinkles by keeping the skin nourished and protecting it from damage caused by free radicals.
Related: The Link Between Gut Health and Skin, and the Oils You Cook With
Besides helping your heart and skin, oleic acid may support your health in several important ways. For example, some studies suggest that oleic acid could help lower the risk of certain types of cancer. It may do this by reducing inflammation in the body and stopping the growth of harmful cells ❸.
Oleic acid may also improve how your body uses insulin, the hormone that helps control blood sugar levels. This can be helpful for people who want to lower their risk of type 2 diabetes or manage their blood sugar more easily ❹.
Because it works as an antioxidant, oleic acid helps protect your cells from damage. Antioxidants fight off harmful molecules called free radicals, which can build up from things like pollution, stress, or a poor diet.
In addition, oleic acid may support brain health. Your brain is made up of a lot of fat, and healthy fats like oleic acid help your brain work better, especially when it comes to memory and focus ❺.
Finally, oleic acid may improve gut health by supporting a healthy balance of bacteria in your digestive system. A healthy gut helps you digest food properly, boosts your immune system, and can even affect your mood ❻.
Oleic acid is found in many delicious and healthy foods, especially those high in monounsaturated fats. Adding these foods to your diet can be an easy way to support your body.
Below are some of the top sources of oleic acid, along with the estimated percentage it makes up of their total fat content:
Other natural sources of oleic acid include meats like beef and chicken, as well as eggs and milk, which makes it easy to get through a balanced diet.
Adding more oleic acid to your meals doesn’t have to be complicated. With just a few simple changes, you can boost your intake. Here are some easy and realistic ways to get started:
Oleic acid is generally considered safe and beneficial when consumed as part of a balanced diet. It's a natural monounsaturated fat found in many healthy foods. However, like all nutrients, too much of a good thing can sometimes lead to problems, especially if it comes from processed sources or an imbalanced diet.
Here are a few possible side effects or concerns:
Oleic acid is a powerful, natural fat that supports many aspects of your health, including your heart, skin, brain, and gut function. Including more oleic acid-rich foods like nuts, avocados, and olive oil can help you feel your best.
For a next-level cooking oil, consider trying chef-grade algae oil from Algae Cooking Club. It’s a sustainable, high-oleic option that works great in all your favorite recipes!
Tiffany Joy Yamut is a registered nurse with a focus on health and wellness. With over 10 years of writing experience, she combines her expertise in diet and nutrition coaching to help others adopt healthier lifestyles through balanced eating habits. A foodie at heart, Tiffany believes that food is essential to feeling your best.
