Oleic Acid is good for your heart
Cautious as ever, the FDA published at its website, that after reviewing the scientific data regarding the health benefits of oleic acid, it has decided to back a qualified health claim that states that consuming oleic acid in edible oils, such as sunflower oil, canola oil, olive oi or high oleic algal oil may reduce the risk of coronary heart disease.
Their guidelines are:
- The oils must contain at least 70% of oleic acid per serving
- Daily dose is 1 ½ tablespoons (or 20 grams) of this type of oil
- The high oleic oil should replace "fats or oils higher in saturated fat"
- The "extra" oil you intake shouldn't increase the number of calories you eat daily (so use it to replace something else that you eat).
This "qualified health claim" is of the type that is supported by credible scientific evidence but does not meet the stricter standard required for it to be procalied as an "Authorized FDA health claim".
Olive oil is a main ingredient in the Mediterranean diet (along with whole grains, fish, vegetables, fruit), and its health benefits have been recognized by the people living in Southern Europe for centuries.
In 2011 the FDA's counterpart in Europe (European Food Safety Authority or EFSA) approved health claims stating that olive oil's polyphenols (antioxidants) protect against oxidation of blood lipids and contibute to maintain normal levels of LDL cholesterol.
Oleic acid is a fatty acid which is found in many animal and vegetable fats. It has a chain of eighteen carbon atoms linked with single bonds to each other, except for carbon atoms 9 and 10 which are bound by a double bond.
Oleic content of some oils:
- 55-83% olive oil
- 60-75% pecan oil
- 61% canola oil
- 36-66% peanut oil
- 20-80% sunflower oil
- 15-20% grape seed oil
- 37-56% of chicken or turkey fat
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