The Lowdown on Linoleic Acid

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Table ofContents
Click on the page number to jump on the desired topic.

4 Introduction
FATS 101:
Distinguishing Healthy
Versus Unhealthy Fat

10
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The Lowdown on Linoleic Acid

6

SEED OILS:The Most Pernicious Rootof All Chronic Diseases

Here's Why
You Should Avoid
All Chicken and Pork

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What Are theBest Cooking Oils?
Shopping Guide
Checklist30

29

About Dr. Mercola

Sources and References

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The Lowdown on Linoleic Acid

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Introduction
Fact: Sugar, while absolutely damaging for your health, is NOT the worst ingredientthat can put you at risk of disease.
There’s an even worse offender that’s just as prevalent yet not as widely recognized
for its pernicious influence on health.
You can find it in most supermarkets and groceries. Chances are, you may even havea bottle at home.
It’s none other than industrially processed seed oils — also known as “vegetable oils.”
Seed oils, also called trans fats, PUFAs, vegetable oils, edible oils and plant oils,
are a fairly new invention. Yet, they’ve become so popular that they’re now
found in 600,000 processed foods.
In fact, most Americans today are getting approximately 25% of their total calories
from seed oils. This is alarming, considering that seed oils are the leading reason
why rates of chronic disease are increasing today — heart disease, cancer,
age-related macular degeneration, diabetes, obesity and dementia.
So what is it about seed oils that make them so dangerous and damaging to
your health?
The harmful biochemical reactions triggered by seed oils are brought onby an omega-6 fat called linoleic acid (LA).
Linoleic acid is the most pernicious toxin in the modern dietand is the primary contributor to chronic disease.
When consumed in excessive amounts, linoleic acid heightens your risk ofchronic diseases because it keeps your mitochondria from working properly.
You may think that avoiding linoleic acid can be as simple as avoiding processed
foods and seed oils, but beware: Even animal products like “lean” white meats
chicken and pork contain excessive amounts of this omega-6 fat.

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The Lowdown on Linoleic Acid

The best thing you can dofor your health is to renounce
all seed oils and eliminate
all sources of linoleic acid fromyour diet. It will not be an easy feat,and you’ll need all the help you can get— and this is a great place to start.
This guide will give you a detailed look into what linoleic acidis: its composition, where it can be found, and strategies toeliminate it from your life. Plus, I’ll give you insights on thehealthy foods you can eat instead to help your health soar.
I urge you to do everything that’s necessary to remove thispernicious, disease-causing ingredient from your life. It’s themost important strategy to help you Take Control of Your Health.
Dr. Joseph Mercola
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Fats 101:

Distinguishing Healthy
Versus Unhealthy Fats
Fats, also known as lipids, are the primary building blocks of your cell membranes.
The membranes are semi-permeable, and their primary role is regulating the entrance
and exit of materials from the cell. Another function of fats is to store energy anduse it when needed. In this context, fats are now known as triglycerides.

Fat molecules are made of three hydrocarbon tails
and a glycerol molecule, which act as the backbone.
What distinguishes them from one another isthe specific combination they’re composedof, as well as their hydrogen saturationand length of molecules, which arereferred to as “chain length.”

The Different Typesof Fats Explained
There are two basic types of fatty acids based on how many of their carbon bonds
are paired with hydrogen:• Saturated fats — Fully loaded with hydrogen atoms forming straight chains.
Typically solid at room temperature• Unsaturated fats — Have at least one of the pairs of hydrogen atoms fromtheir carbon chain, which are broken down further in two varieties:• Monounsaturated fats — Missing one pair of hydrogen atoms• Polyunsaturated fats (PUFAs) — Missing more than one pair ofhydrogen atoms, hence the name “poly”
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The Lowdown on Linoleic Acid

In addition to varying levels of hydrogen saturation, fats vary in the length of theircarbon chains. This leads to another classification scheme based on their numberof carbon atoms:

Short-chain
fatty acids

Long-chain
fatty acids

Two to four
carbon atoms

12 to 26
carbon atoms

Medium-chain
fatty acids

Very-long-chain
fatty acids

Six to 10
carbon atoms

26 to 30
carbon atoms

To summarize, the chain length and hydrogen saturation level determine a particular
fat’s melting point. As chain length increases, melting point increases as well.

Beware of PUFAs: Excess Intake Can
Be Harmful to Your Health
One significant problem in PUFAs is that they’re chemically unstable, making themprone to being damaged by oxygen species that occurs during energy metabolization.
The damage creates ALEs (advanced lipid peroxidation end products), which are
dangerous metabolites that increase your risk of chronic disease. A study publishedin 2021 supports these sentiments:

PUFAs are susceptible to lipid peroxidation, which canlead to oxidative stress, inflammation, atherosclerosis, cancer
and disorders associated with inflammation, such as insulin
resistance, arthritis and numerous inflammatory syndromes.

The Lowdown on Linoleic Acid

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Your tissues aremostly made up of
saturated and monounsaturated
fats, hence your body requires
more of them than PUFAs. Thesefats seem to be healthier as well.
According to a study published in Missouri
Medicine, participants who consumed a diet highin monounsaturated fatty acid had higher energy
expenditure and were able to use fat as fuel.
Meanwhile, healthy adults who consumed palm oil(a vegetable oil) had decreased energy expenditureand increased body fat.
Another reason to avoid excess PUFA intake is their integration into yourcell membranes, which can remain for five to seven years and are also prone tooxidation. When they break down, they turn into OXLAMs (oxidized linoleic acidmetabolites), which can negatively affect your health.

OMEGA

Linoleic Acid Is
NOT an ‘Essential’ Fat
Understand that PUFAs are
subdivided into omega-3 andomega-6 fats. The end of thefatty chain that is opposite theacid end is the “omega end.”
The location of the first
double bond from theomega end dictates whether
a fatty acid is an omega-3 oromega-6 fatty acid.

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3

OMEGA

6

Again, I would like to emphasize that omega-6 fat, especially linoleic acid (LA), is themost pernicious toxin in the modern diet. LA makes up 60% to 80% of omega-6 fats
and is the primary contributor to chronic disease. However, it’s only toxic when you eat
it in excessive quantities, but the problem is that a large portion of the modern Western
diet has too much of it.
Make no mistake, LA is an essential fatty acid required for cell membrane function. The
reality is that you only need small amounts of LA. It’s found in most foods, so
it’s virtually impossible to become deficient in it, which is why I’m arguing thatit’s not an “essential” fat that you need to prioritize in your diet. Research
has also shown that large amounts of LA inhibit delta-desaturase,an enzyme critical for PUFA biosynthesis.

!
Mind Your
Omega-6 Intake
Omega-6 fat is required forcell membrane composition,
but too much of it cancause inflammation.

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Seed Oils: The Most
Pernicious Root of
All Chronic Diseases

Excessive LA intake via seed oil consumption is one of the mostimportant drivers of chronic disease today — even more so than sugar.
In fact, up to 50% of the overall calories in most processed foods
come from seed oils, while only 21% comes from sugar.
This suggests that the role of sugar
might actually be relatively minor whencompared to the impact of seed oils
on your health. The connection
between seed oils and chronic
diseases is further highlighted by the
U.S. carb consumption, which has
been on a decline since 1997, yetobesity and Type 2 diabetes
continue to increase. Interestingly,
this steady increase coincides
with the surge of seed oil
consumption.

!
Seed Oils Last Longer
in Your Body
Unlike glycogen stores that can be quickly
exhausted within one to two days, LA has
a half-life of 600 to 680 days, which means
it can take you about six years to
replace 95% of the LA in your bodywith healthy fats.

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The Lowdown on Linoleic Acid

Chronic Diseases
Rose With PUFAs
As consumption of PUFAs continued
to increase throughout the years, so did
the incidence of chronic degenerative
diseases. According to Dr. Chris Knobbe,
an ophthalmologist who has done
extensive research on omega-6 fats,
only 12.5% of the U.S. population diedof heart-related disease in 1900 — thisnumber ballooned to 32% by 2010.
In 1811, only 1 in 118 people died ofcancer. But by 2010, its mortality rate
had gone up to as many as 1 in 3 people.
The incidence of Type 2 diabetes has
also increased 25-fold in the last
80 years, while rates of obesity in
America rose from 1.2% in the 19th
century to 39.8% in 2015.
At the root of all these chronic conditions
is LA, which is the primary fatty acidin PUFAs and accounts for as muchas 80% of total fats in vegetable oils.
When LA oxidizes, it forms harmful
metabolites such as OXLAMs (oxidized
LA metabolites), which are cytotoxic,
genotoxic, mutagenic, carcinogenic,
atherogenic and thrombogenic.

!
PUFAs Affect
Eye Health, Too
The incidence of macular degeneration
went from no more than 50 cases in 1930
to a whopping 196 million cases in 2020.

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LA Contributes
to Heart Disease
and Cancer
LA is the biggest contributor to heartdisease and cancer — two of theleading causes of mortality in the
United States. When you consume
seed oils, LA makes low-density
lipoprotein (LDL, aka bad cholesterol)
more susceptible to the oxidative
process, thereby forming foam cells(macrophages stuffed with fat andcholesterol) that can build up in thearteries and eventually progress
to atherosclerosis, the precursor
to heart disease.
LA also makes the cell membranes more
susceptible to oxidative damage, which
is what increases your risk of cancer.
Moreover, one of the oxidized byproductsof LA is 4-hydroxynonenal (4HNE) cyclic
aldehydes, which has been linked not
only to increased risks of heart failure
but also DNA damage.

!
A Misconception on LDLContrary to popular belief, LDL itself does not cause atherosclerosis.
It’s the oxidation of LDL due to PUFAs that leads to heart disease.

4HNE is a mutagen that primarily damages
the P53 anticancer gene. This particulargene damage is found in 15% of cancers,
making it a common mutation, which isn’t
surprising considering the ubiquity of LA
in modern diets.
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The Lowdown on Linoleic Acid

PUFAs Create
Insulin Resistance
When you consume excessive PUFAs, they combine withreactive oxygen species like hydroxyl radicals, triggering lipid
peroxidation. These PUFAs then accumulate in your cells,
membranes and the mitochondria, where they cause a peroxidation
reaction. Excessive reactive oxygen species results in insulin resistance at
the cellular level and the production of lipid droplets in your liver.
Linoleic acid, in particular, plays a big role in this harmful process. According
to Dr. Paul Saladino, a physician journalist and functional medicine practitioner,
LA “breaks the sensitivity for insulin at the level of your fat cells,” which will ultimately
lead to insulin resistance because the fat cells are responsible for regulating yourbody’s insulin sensitivity.

A High-LA Diet
Causes Obesity
Excessive consumption of linoleic acid has
been implicated with obesity time and again.
Tucker Goodrich, a technology executive who
has done extensive research on seed oils, citedresearch involving an “miracle” anti-obesity drug
called Rimonabant to explain the importanceof eliminating seed oils to manage obesity.

!
Another Link Between
LA and Obesity
The increased concentration of LA
in the adipose tissues of American
adults today is highly correlated with
the increased obesity rates.

Randomized trials of this drug demonstrated efficacy in
reducing weight among obese participants, along with improved
cardiometabolic parameters. Further studies showed that one ofthe drug’s mechanisms of action is inhibiting the metabolism ofseed oils into the chemicals in your body.

While it has been banned by the U.S. Food and Drug
Administration because of its serious psychologicaland neurological side effects, Goodrich says the drug
is completely pointless anyway because you canachieve its touted miracle benefits without the risks
by simply eliminating seed oils in your diet.
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Higher LA Intake
Increases Risk
of SunburnSeveral animal studies havedemonstrated the effect of
PUFA intake on UV radiation-induced skin cancer. One
study showed that saturated
fats had a protective effectagainst UV tumorigenesison mice compared to PUFAs,
while another animal study
revealed that omega-6 fat
intake increased carcinogenic
expression of non-melanoma
skin cancer.

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The Lowdown on Linoleic Acid

A 2018 study published in thejournal Cancer Epidemiology,
Biomarkers and Prevention
set out to determine if PUFAs
were as destructive to humanskin health as they were toanimal models, and theresults showed that there
is indeed an increased
risk for squamous cell
carcinoma, basal cell
carcinoma and melanoma
among people with higher
omega-6 intake. These
evidence highlight thateliminating seed oils from yourdiet may help dramaticallydecrease your risk of sunburnand related skin diseases.

8 Additional Dangers
of Processed Seed Oils
Processed seed oils not only cause you to prematurely age and degrade your bodyby compromising your mitochondria and metabolic function. They can also leadto the following health consequences:the cell lining of your blood vessels, making the subendothelium
1 Damagemore permeable to LDL and very-low-density lipoprotein (VLDL)

2 Increase your risk for memory impairment and Alzheimer’s disease
glutathione in your liver, thereby depleting your antioxidant
3 Reduce
enzymes and lowering your innate defenses against oxidative stress

4 Compromise your immune function and increase mortality
with the conversion of short-chained omega-3s to longer5 Interfere
chained omega-3s in your liver by inhibiting delta-6 desaturase
the cell membranes to be less fluid, which impairs hormone
6 Causetransporters in the cell membrane and slows down metabolic rate
cardiolipin and prevents your mitochondria from efficiently
7 Inhibit
producing energy in the form of adenosine triphosphates (ATPs)with cardiolipin’s apoptosis signaling, causing dysfunctional
8 Interfere
cells to continue growing and possibly turn into cancerous cells

The Lowdown on Linoleic Acid

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Here's Why You
Should Avoid All
Chicken and Pork
While seed oils are a primary source of LA, a number of animal foods you might notsuspect are also loaded with this harmful fat. This is because not all animal meats
are the same.

The Difference Between Monogastricand Polygastric Animals
Animal meats can be divided into two types: those that come from polygastric animals,
or animals with multiple stomachs (also known as ruminants), and monogastricanimals, which have a single stomach.
Ruminants include cows, buffalo, sheep, lamb, goats, deer, elk and many other game
animals. They have low LA content in their milk and meat, no matter what they eat,thanks to the fact that they have multiple stomachs with bacteria that canconvert the high LA fat they eat into saturated
and monounsaturated fats.

!
The RuminantDigestive System
Ruminant stomachs havefour compartments: the rumen, reticulum,
omasum and abomasum. The rumen acts asa biohydrogenation chamber where bacteria
reside and where the conversion of LA fats tosaturated and monounsaturated fats occurs.

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The Lowdown on Linoleic Acid

Monogastric animals, or those whohave a single stomach, however,like chickens and pigs, cannot makethis conversion. This is crucial, as
most people consume these lean
“white" meats believing they’re leaner
than red meat, but nothing could be
farther from the truth.
In fact, chicken and pigs are mostly
fed genetically engineered (GE)corn and soy, which are high in LA,
meaning their meat and eggs
will also be high in LA.

!
Humans Are
Monogastric, Too
The human body only has a single
stomach, meaning it cannot convert
LA into monounsaturated fats —this means we also drive high LA
levels into our tissues.

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Chicken and Pork Are About
the Worst Meats You Can Eat
If you’re eating chicken and pork, believing they are good for you,you’re beingmisled – in fact, these lean meats help drive the chronic
disease trend because they have over 25% LA.
Interestingly, the difference in LA in ruminants thatare 100% grass fed and those that are fed cornand soy is only about 0.5%, which is why,from an LA perspective, there isn't muchdifference between conventional beef
and grass fed-only beef. That said, grass
fed beef is still preferred as it typicallyhas less glyphosate and hormones.
So, in summary, your best option is to
get most of your animal protein fromruminants and avoid or limit all chicken
and pork. My favorite meats are bison andlamb. Ideally, it should be organic and the animals
should not be fed any food that is contaminatedwith glyphosate or other pesticides.

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The Lowdown on Linoleic Acid!
What About
Chicken Eggs?
The good news is chicken eggs
are acceptable. Each egg has lessthan 1 gram of LA, and that isassuming they are fed commercial
feeds that are loaded with high LA.

The Lowdown on Linoleic Acid

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What Are theBest Cooking Oils?
One of the primary reasons why linoleic acid is so harmful is because it’s found in
virtually every processed food. On top of the list are seed oils — many processed
foods high in sugar also contain seed oils. So the first thing you should do, aside
from staying away from chicken and pork, is to eliminate all seed oils from yourdiet, including seemingly healthy ones like olive and avocado oils.

Bad Versus
Good Oils/Fats
The table on the next page provides
a fairly comprehensive list of the mostcommonly consumed oils and theirapproximate LA content. In general,the lowest LA-containing fats — butter
and beef tallow — would be the fatsof choice, as they’re the lowest in LA,
and will also provide the fat-soluble
vitamins A, D and K2. Coconut oil isalso very low in LA but doesn't provide
the important fat-soluble vitaminsthat tallow and butter contain.

!
What About Olive Oil or Avocado Oil?
Tests have revealed that anywhere from 60% to 90% of theolive oils sold in American grocery stores and restaurants are
adulterated with cheap, oxidized, omega-6 vegetable oils.
Many believe avocado oil is as healthy as olive oil, but
this is simply not the case. A 2020 study showed that 82% of
avocado oil is adulterated, mislabeled or of poor quality.

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The Lowdown on Linoleic Acid

The Lowdown on Linoleic Acid

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Go Easy on the
Nuts and Seeds
While nuts and seeds are often
unprocessed and are the best type of omega-6 fats
to eat, they will still contribute to the LA content of
your diet. Most nuts and seeds are exceedingly highin LA, with the exception of macadamia nuts –see the table in the next page for reference.
Hence, make sure you significantly minimize or eveneliminate if you want to lower your LA. Since macadamia
nuts only have 2% of their fat as LA, you can have 10 to
30 a day without significantly raising your LA level.

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OMEGA

What Are theBest Fish to Consume?

3

I’ve already mentioned about the importance of staying awayfrom chicken and pork due to their high LA content. Since theseanimals, even healthy, organically grown ones, are typicallyfed grains, they are loaded with omega-6 fats and may have
10 TIMES the LA content that beef, lamb or buffalo do.
To further balance your omega-3 to omega-6 ratio,
you also need to get enough omega-3s ideally from seafood.
Not all seafoods contain omega-3s, though — only fatty,
cold-water fish do, like wild-caught Alaskan salmon, sardines,
anchovies, mackerel and herring. Avoid all types of farmed
seafood and fish because of their potential for contamination.
Farmed fish are susceptible to the same conditions as
land-based concentrated animal feeding operations(CAFOs), such as pollution and disease.

OMEGA

6

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The Lowdown on Linoleic Acid

Another notable drawback to farmed fish is the disparity in their fat
levels. According to research, farmed salmon only have half of theomega-3 fats compared to wild salmon. Even worse, the ratio ofomega-6 to omega-3 are 10 times higher than that of wild salmon!
You’ll be doing your health a great disservice if you choose
farmed salmon, or any farmed fish, for that matter.
Don’t be misled by the idea that you may need to consume
more omega-3. While you certainly need to consume somefor good health, omega-3s is also a PUFA, so getting it inexcessive amounts is also a prescription for disaster.
The Ideal omega-6 to omega-3 ratio is 1:1 or 4:1.
In fact, a study noted that reducing the intake
to a 4:1 ratio led to a 70% reduction in
total mortality. Lowering omega-6
intake into preferable levels also
helped reduce symptoms ofrheumatoid arthritis andasthma.

!
Just How Out of
Balance Is Our
Omega-6 Intake?
A study suggested that themodern Western diet hasa shocking 15:1 ratio!

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How Much Linoleic Acid Is Too Much?
Ideally, you should only be having a total of 2 to 3 grams of linoleic acid per day,which is close to what our ancestors used to get before all sorts of chronic
diseases appeared. To determine your intake, I suggest taking stock ofall foods you’re eating that contain seed oils or vegetable oils.
Even supposedly “healthy” oils, such as olive oil, have linoleic acid as well.
Whenever you’re using this in your meals, count your intake,as carelessness may put you over the limit.
According to Dr. Chris Knobbe, Americans
consumed 2 grams of vegetable oil per day
back in 1909. By 2010, that amount had
increased to a whopping 80 grams per day.
With the research supporting the link of excess
linoleic acid and inflammation, I firmly believethat minimizing your LA intake is one of thebest things you can do for your health.

!
What Amount of
Linoleic Acid Intake
Is Excessive?
Anything over 10 grams a day will
likely cause health problems, but
the exact cutoff is still unknown.

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The Lowdown on Linoleic Acid

Again, since seed and vegetable oils are virtually inescapable,
minimizing your intake is the best course of action. Be sure to watch
out for these six ingredients in whatever products you buy:

Soy

CanolaSunflower

Corn

Safflower

PeanutAside from minimizing your intake of linoleic acid, I recommend eating a dietcomposed of organic whole food. If your recipe calls for the use of cooking fat,stick with coconut oil or grass fed tallow.
Beef tallow actually contains 37% to 43% beneficial oleic acid,which isprotective against both cardiolipin oxidation and LDL oxidation.
Lard is also viable, as it has 34.2% oleic acid.

!
What Is Cardiolipin?
Cardiolipin is a type of fat locatedin your mitochondria. Oxidation ofcardiolipin is one of the things that
controls autophagy. By altering thecomposition of cardiolipin in yourmitochondria to one that's richer inomega-6 fats, you make it far more
susceptible to oxidative damage.

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Take Note of These Healthy Fat Sources
Once you’ve understood the importance of lowering omega-6 fats in your diet,you should simultaneously introduce healthy fat. I recommend the following:

Organic coconut oil

GheeBlack seed oil (Nigella sativa)

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Raw dairy products

Organic pastured eggs

Lard

Raw nuts (Macadamia)

Avocados

Tallow

Grass fed butter

OlivesThe Lowdown on Linoleic Acid

Shopping
Guide Checklist
Remember that junk foods are inherently high in LA, so stay away from chips friedin vegetable oil, commercial salad dressings and sauces, virtually all processed foods
and any fried fast food, such as french fries.
To summarize, here’s a general list of foods you should eat versus thoseyou must minimize or eliminate to ensure you’re keeping your LA consumption
as low as possible.

Don’t Eat

Ultraprocessed junkfoods, including
restaurant meals
and fast foods

Chicken and pork

Seed and vegetableoils (including olive
oil and avocado oil)

Most nuts andseeds

Margarine andvegetable spreads

Farmed fish,
especially farmed
salmonWild-caught
Alaskan salmon,
sardines,anchovies,
mackerel andherring

Organic grass
fed beef, buffalo,lamb, goat, deer,elk and bison
Note:
Chicken eggs are
acceptable

Eat This Instead

Fresh, highquality homemade
meals made fromorganic produce,
vegetables andfruits (in moderateamounts)

Ghee,
beef tallow andcoconut oil

Macadamia

Organic butter

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AboutDr. Mercola
Dr. Joseph Mercola has always been passionate about
helping preserve and enhance the health of the global
community. As a doctor of osteopathic medicine (DO),he takes a “whole-person” approach to wellness, helping
you develop attitudes and lifestyles that can help you
Take Control of Your Health.
In 1997, he founded Mercola.com as a portal for
up-to-date natural health information and resourcesthat can help readers and subscribers adopt better
lifestyles and achieve optimal health. It’s oneof the first health websites that focuses on
holistic medicine and is now routinely
among the top 10 natural health websites.
Dr. Mercola is also a best-selling author,
with three of his books, namely "Effortless
Healing," "The No-Grain Diet" and"The Great Bird Flu Hoax,” having been
included in The New York Times Best
Sellers list. His most recent book, “The
Truth About COVID-19,” is also a national
bestseller on Amazon, Wall Street Journal,
USA Today and Publishers Weekly.
By sharing valuable knowledge about
holistic medicine, regenerative practices
and informed consent principles, he has
become the most trusted source fornatural health information, with a legacy of
promoting sustainability and transparency.
Visit Mercola.com to get timely healthupdates and information from Dr. Mercola.
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The Lowdown on Linoleic Acid

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YouTube June 13, 2020
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Bioengineered. 2020; 11(1): 241–250, Oil Extraction and FFA Analysis of Lard

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