Clinical Protocol

7-Day Oleic Acid Boosting Plan

A Mediterranean-style protocol to increase levels of Oleic Acid (Omega-9), supporting heart health and insulin sensitivity.

Protocol Objectives
Liquid Gold

Extra Virgin Olive Oil is the primary source. Use it liberally raw (on salads/finished dishes) to preserve polyphenol content.

Avocado Everywhere

Avocados are rich in Oleic acid and fiber. Aim for half to one avocado daily.

Specific Nuts

Macadamia nuts, almonds, and pecans are the highest in monounsaturated (Oleic) fats.

Animal Sources

Lard and poultry fat actually contain significant Oleic acid, though quality matters (pasture-raised is best).

Day 1 Olive Oil
Breakfast
Fried Eggs in Olive Oil
Spanish style.
Lunch
Greek Salad (Heavy Dressing)
Soak the veggies.
Dinner
Chicken with Tapenade
Olive paste topping.
Day 2 Avocado
Breakfast
Avocado & Salmon Plate
High MUFA.
Lunch
Guacamole & Veggies
Dip lunch.
Dinner
Steak & Avocado Salad
Filling fats.
Day 3 Macadamias
Breakfast
Yogurt & Macadamias
Creamy crunch.
Lunch
Pesto Pasta (Pecans)
Nut based sauce.
Dinner
Pork Chops
Pork fat is high Oleic.
Day 4 Olives
Breakfast
Omelet with Black Olives
Whole food source.
Lunch
Tuna Nicoise
Olives essential.
Dinner
Chicken Thighs
Skin on (MUFA rich).
Day 5 Almonds
Breakfast
Almond Butter Toast
High Oleic nut.
Lunch
Kale & Almond Salad
Crunchy topping.
Dinner
Trout with Almondine
Butter/Almond sauce.
Day 6 Mediterranean
Breakfast
Shakshuka
Eggs in tomato/oil.
Lunch
Hummus Plate
Tahini is sesame (oleic/linoleic).
Dinner
Lamb Kebabs
Lamb fat is balanced.
Day 7 Maintenance
Breakfast
Avocado Smoothie
Creamy green.
Lunch
Sardines in Olive Oil
Drink the oil.
Dinner
Roast Beef
Standard dinner.

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Protocol Guidelines & Science
Cooking Temperature

Olive oil is stable for moderate cooking, but do not burn it. For high heat searing, Avocado oil (also high Oleic) is better due to higher smoke point.

Heart Health

Replacing saturated fat with Oleic acid reduces LDL and inflammation markers.

Scientific References:
1. Lopez-Miranda, J., et al. (2010). 'Olive oil and health: summary of the II international conference on olive oil and health.' Nutrition, Metabolism and Cardiovascular Diseases.
2. Perez-Jimenez, F., et al. (2002). 'International conference on the healthy effect of virgin olive oil.' European Journal of Clinical Investigation.