Omega-6 is a fatty acid that is essential for your health. However, not all omega-6 fatty acids are created equal. Some types can be harmful, while others are beneficial, especially for your heart.

One such omega-6 fatty acid is gamma-linolenic acid (GLA), which can be found in certain foods and supplements. In this article, we’ll discuss why GLA is important for your heart health and how you can incorporate it into your diet.

What is Gamma-Linolenic Acid (GLA)?

GLA is an omega-6 essential fatty acid that is naturally found in certain plant-based oils, such as borage oil, evening primrose oil, and black currant seed oil. Unlike other omega-6 fatty acids, GLA is not commonly found in the typical American diet.

It can also be produced in the body from another omega-6 fatty acid, called linoleic acid, which is found in many vegetable oils.

GLA is known for its ability to reduce inflammation in the body, which can contribute to a variety of health issues, including heart disease. It does this by promoting the production of anti-inflammatory substances in the body, such as prostaglandins.

It also helps to balance other fatty acids in the body, such as omega-3 fatty acids, which are also important for heart health.

How Does GLA Benefit Your Heart Health?

There are several ways that GLA can benefit your heart health:.

1. Lowers Blood Pressure

GLA has been shown to lower blood pressure, which is a major risk factor for heart disease. One study found that taking GLA supplements for six months reduced both systolic and diastolic blood pressure in people with high blood pressure.

Another study found that GLA reduced blood pressure in people with metabolic syndrome, a group of risk factors that increase the risk of heart disease and stroke.

2. Lowers Cholesterol Levels

GLA has been shown to lower cholesterol levels, particularly LDL cholesterol, which is often referred to as “bad” cholesterol.

High levels of LDL cholesterol can lead to the buildup of plaque in the arteries, which can increase the risk of heart disease. One study found that taking GLA supplements for 12 weeks reduced LDL cholesterol levels in people with high cholesterol.

3. Reduces Inflammation

As mentioned earlier, GLA has anti-inflammatory properties, which can be beneficial for heart health. Chronic inflammation is linked to the development of heart disease, and reducing inflammation can help to lower the risk.

One study found that taking GLA supplements for three months reduced markers of inflammation in people with rheumatoid arthritis, a condition that is associated with increased risk of heart disease.

4. Improves Insulin Sensitivity

Insulin resistance is another risk factor for heart disease. GLA has been shown to improve insulin sensitivity, which can help to lower the risk.

One study found that taking GLA supplements for six months improved insulin sensitivity in women with type 2 diabetes.

How Can You Incorporate GLA Into Your Diet?

GLA can be found in certain plant-based oils, such as borage oil, evening primrose oil, and black currant seed oil. These oils can be used in cooking or taken as supplements.

However, it’s important to note that GLA supplements can interact with certain medications, so it’s best to consult with your healthcare provider before taking them.

In addition to GLA, there are other omega-6 fatty acids that are important for heart health, such as linoleic acid and arachidonic acid. These can be found in vegetable oils, such as soybean oil, corn oil, and sunflower oil.

However, it’s important to balance your omega-6 intake with omega-3 fatty acids, which are found in fatty fish, walnuts, and flaxseed.

The Bottom Line

Gamma-linolenic acid (GLA) is an omega-6 fatty acid that is important for heart health. It can lower blood pressure, cholesterol levels, and inflammation, and improve insulin sensitivity.

GLA can be found in plant-based oils, such as borage oil, evening primrose oil, and black currant seed oil. However, it’s important to balance your omega-6 intake with omega-3 fatty acids, which are also important for heart health.