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By now you’re well aware of the good fats omega-3 and omega-6. They’re the essential polyunsaturated fats we need to survive.
But they’re not the only unsaturated fats that are good for you.
Have you heard of omega-9? Omega-9s are monounsaturated fats that can boost heart health, too.
Oleic acid is an omega-9, and it’s what gives healthy foods like olives and nuts their heart-healing power.
Oleic acid from olive oil is so powerful clinical trials show it can prevent heart arrhythmias.
And an analysis by a group of Canadian researchers shows that the oleic acid and monounsaturated fatty acids in nuts can defend against coronary heart disease, especially in people with type 2 diabetes.
The scientists, who fed nuts and other snacks to more than 100 people, found that when you eat nuts, these healthy fatty acids travel to your bloodstream, where they help keep your arteries functioning normally.
And this review discusses other potential health benefits of omega-9s, which strengthen the immune system and reduce inflammation.
Avocadoes, nuts, and good old fashioned lard (yes lard!) are all good sources of healthy oleic acid. But processed vegetable oils like canola oil – even though they are high in oleic acid – are not good sources because the oils comes mostly from genetically modified plants, and because the plants are engineered to have high levels unnaturally.
And remember, omega-9 and oleic acid aren’t essential, so you don’t need to supplement.