Excess consumption of this 'healthy fat' may contribute to enlarging your waist, according to a new study.
In a recent shift in dietary advice, experts are suggesting a re-evaluation of our relationship with fats, particularly olive oil and its main component, oleic acid. Dr. Michael Rudolph, an assistant professor of biochemistry and physiology at the University of Oklahoma, compares oleic acid to an army of fat cells that increases with consumption, potentially leading to a larger capacity to store excess dietary nutrients.
Oleic acid, found in olive oil, rapeseed (canola) oil, sunflower oil, nuts, meats, cheese, eggs, and avocado, has long been considered beneficial for heart health. It helps lower LDL ("bad") cholesterol, reduces inflammation, and even modestly reduces abdominal fat in people with obesity, all positive factors for cardiovascular disease risk reduction. Replacing trans fats or saturated fats with oleic acid-rich oils like olive oil has been shown to decrease coronary heart disease risk by up to 19%.
However, recent studies have raised concerns about high oleic acid consumption potentially promoting obesity. A 2025 study published in Cell Reports found that a diet very high in oleic acid stimulated the proliferation of fat precursor cells, leading to more fat cell formation and obesity in experimental models. This was linked to oleic acid increasing a signaling protein (AKT2) and reducing the activity of a regulatory protein (LXR), accelerating fat cell growth.
Despite this, other research suggests that oleic acid from plant sources like olive oil can enhance satiety and energy expenditure, helping with weight management and not necessarily causing weight gain. Moreover, much of the evidence supports olive oil’s role in improving metabolic health and reducing cardiovascular risk when consumed in typical dietary amounts.
In summary, while excessive intake of oleic acid might pose risks of increased fat cell formation and obesity according to some recent research, typical consumption levels of olive oil in a balanced diet are associated with heart health benefits and do not clearly increase obesity or cardiovascular disease risk. More research is needed to fully understand the effects of very high oleic acid intake.
The bottom line is that normal use of olive oil is beneficial or neutral for weight and heart health, but extremely high oleic acid consumption may potentially increase obesity risk. It's important to note that previous research has linked oleic acid, often via olive oil, with longevity, healthy aging, lower levels of inflammation, and a lower risk of obesity and heart disease. In small amounts, oleic acid is associated with good health.
Dr. Rudolph's solution is not to abandon olive oil altogether but to consume it from a variety of different sources to maintain a balanced diet. Other topics related to health and diet, such as olive wastewater, a new food pyramid, and the importance of fat in our diet, are also being discussed in this ongoing conversation about dietary fats.
- Oleic acid, abundant in olive oil, is often associated with heart health benefits, as it assists in lowering bad cholesterol, minimizing inflammation, and modestly reducing abdominal fat in individuals with obesity.
- The chemistry of oleic acid has been studied in the context of space-based research, where it's recognized for its potential applications in understanding the effects of dietary nutrients on human physiology in low-gravity environments.
- Research within the field of health-and-wellness proposes that a balanced diet should include various fitness-and-exercise routines, combining disciplines like yoga, strength training, and cardio, to maintain a healthy body and achieve a healthy-diets lifestyle.
- In the world of science and medicine, the significance of nutrition in weight management is increasingly recognized, with healthy diets emphasizing the importance of portion control, regular meals, and avoiding food high in oleic acid for optimal weight management.
- Experts in the realm of science explore the effects and benefits of oleic acid derived from plant sources, like olive oil, on metabolic health and cardiovascular risk reduction, recognizing its potential to improve overall health in a proper diet and exercise regimen.
- Maintaining proper nutrition and adopting routine fitness and exercise habits support a balanced lifestyle that, when combined with a healthy-diets approach, can lead to optimal weight management and improved cardiovascular health.
