7 Heart-Healthy Oils To Supplement Your Diet

The bodybuilder's guide to choosing the perfect bottle of oil.

 2. FLAXSEED (FLAX) OIL 

One of the best and most practical ways to supply Omega-3 and Omega-6 essential fatty acids. Flaxseed oil has very little taste (although some people would argue that it has a definite taste—an unpleasant one). You can find it at any health-food store.

Uses: Best used in salad dressings or mixed into a protein smoothie or post-workout shake. Don't use it for cooking or frying because heat will destroy the EFAs in this heart-healthy food.

Nutrition: 1 tablespoon, 120 calories, 14 g fat (1 g saturated, 10 g polyunsaturated, including omega-3 fatty acids, 3 g monounsaturated)

Note: Flaxseed oil needs to be refrigerated and tightly covered in a dark container. Throw it out if it tastes even slightly bitter, since it can quickly become rancid.

 

 3. SESAME OIL 

Sesame oil comes in two types: a light, very mild Middle Eastern variety and a darker Asian type pressed from toasted or roasted sesame seeds. The darker the oil, the more pronounced the sesame aroma and flavor.

Uses: Oriental sesame seed oil has a low smoke point, so it's primarily used as a flavor enhancer rather than for frying. Use it sparingly in Chinese chicken salad. For a heartier cold salad, toss with a little rice vinegar into cooked Chinese noodles and crunchy vegetables; for a complete meal, add cooked chicken for protein.

Nutrition: 1 tablespoon, 120 calories, 14 g fat (2 g saturated, 7 g polyunsaturated, 5 g monounsaturated)

 

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