Is Omega-9 Good For The Heart?

If you are looking for a supplement to help support the healthy function of your heart then omega-9 might be worth looking into! Omega-9 contains essential fatty acids that are known to be able to help reduce the risk of heart disease, decrease inflammation inside the body and even be able to help improve blood sugar control (levels); among their long list of believed benefits. Whilst supporting heart health is considered one of the main benefits of omega-9, there are many other reasons why it’s such a popular supplement. Omega-9 fatty acids are also known to help in the following ways: 

• Omega-9 can increase ‘good’ HDL cholesterol levels and decrease ‘bad’ LDL cholesterol levels. 
• Increase energy 
• It can help improve or enhance mood as well as improve memory (cognitive functions) 
• Reduce insulin resistance in people that suffer from diabetes
• Boost the overall immune system

So, is omega-9 good for the heart? The short answer here would be yes, and more! It can help support the body's energy levels, manage cholesterol, reduce insulin resistance and even boost our overall immune system. Omega-9’s ability to support the function of a healthy part is just a part of what the supplement is believed to be able to do, but in short yes. Omega-9 (plant, nut & seed oil) is still believed to be highly beneficial for supporting your heart health!

Which omega is best for the heart?

Even though omega-9 is often believed to be the essential type of omega for heart health, another type is considered to be elite for supporting heart health. Omega-3’s are believed to be great for heart and blood vessel health as they can provide vital support in the following ways: 

• Omega-3 can reduce a type of fat, called triglycerides, in your blood
• Omega-3 can also reduce the risk of developing heartbeat irregularities (arrhythmias)

You can get the essential fatty acids from omega-3 from encapsulated fish oil supplements or from the source itself; fatty fish.

Both omega-3's and omega-9 fatty acids can be supplemented in your daily diet in the form of capsules as well as from natural sources. Omega-9 fatty acids, especially, can be found in various oils that can be easily added to your diet.  A healthy diet that is rich in a combination of omega-3,6 and 9 will all be highly beneficial for your health; that includes supporting the brain, heart, bones, blood sugar, immune system and even blood vessels. But how can you add omega-9 naturally into your diet?...

Where can I get a natural source of omega-9?

There are plenty of foods that are rich in omega-9 fatty acids, the list is long, but we shall share some of the most popular sources of the essential fatty acids:

• Various plant, nut and seed oils - Safflower, Sunflower, Macadamia Nut, Hazelnut, Olive Oil, Soybean oil, Avocado oil, Canola oil, Almond oil, Cashew nut and Peanut oil.

The majority of plant, nut and even seed-based oils that you can think of will most likely contain a natural source of omega-9 fatty acids. If you decide to buy omega-9 in the form of capsules for convenience or just as a preference, then chances are that a combination of the above oils will be listed in the ingredients.

How does omega-9 differ from omega-3?

The biggest differences when it comes to omega-3 and omega-9 are about where the fatty acids are sourced from and then what benefits they can both have for our body; both individually and collectively. It is recommended to ensure that your daily diet consists of a healthy mixture of natural omega-3,6+9 or supplements if necessary! All three types of omega (fatty acids) have different functions as well as contain different fatty acids in their oils. Why? This is largely based on where the fatty acids are sourced from. As you know, omega-9 is derived traditionally from various plants, nuts and seed oils. Whereas omega-3 can be found in various oily/fatty fish like salmon, mackerel and tuna as well as from various plant, nut and seed oils. That is largely why omega-3 is considered one of the most popular supplements as those who are not a fan of eating cold-water fish might not be getting enough omega-3; therefore need to supplement it. Omega-9 can be much easier to include in your diet, even without realising it. One common misconception to remember about omega-9 (as well as any essential fatty acid) is that in moderation some oils can be highly beneficial for our health! 

How does omega-9 help your heart?

Omega-9 fatty acids might be present in the majority of plant, nut and even seed oils we cook our food in and they can still be very good for the heart. The heart needs certain fatty acids to keep it healthy. Now, it is important to remember that cooking ‘unhealthy’ foods loaded with saturates, fats and salt is not going to be good for our hearts; even if the food is cooked in plant or nut oils. Maintaining a healthy balance is crucial. Omega-9 oils will struggle to help increase the ‘good’ cholesterol levels in the body if it’s overloaded with unhealthy and oil-saturated foods. This can, in turn, increase the amount of ‘harmful’ cholesterol in the body and hurt our heart health; putting it under further strain. So, to clarify, various plant, nut and seed oils (that are naturally rich in omega-9) can help control ‘good’ and ‘bad’ cholesterol levels so long as the oil is not being used to cook unhealthy food that can contribute to more strain and pressure for the heart; the more fat in the blood, the more it has to work; thus increasing ‘bad’ cholesterol levels.