Flaxseed
Flaxseeds are one of the richest sources of alpha-linolenic acid (ALA), a plant-based form of omega-3. According to research published in Nutrition and Metabolism, consuming 30 grams of flaxseeds per day significantly reduces blood triglyceride and LDL levels, while increasing HDL cholesterol (the good cholesterol).
Flaxseed also contains soluble fiber that helps prevent cholesterol absorption in the intestine, supporting more effective blood fat reduction.
Chia seeds
Chia seeds are known for their high omega-3 ALA content and are a superfood recommended by many nutritionists.
According to a study in the Journal of Clinical Lipidology, chia seeds not only help reduce triglycerides but also improve insulin sensitivity, an important factor in maintaining blood lipid balance.
The water-absorbing properties of chia seeds also help control feelings of fullness and reduce fat storage.
Walnut
Walnuts are known as the "king of nuts" because they contain a large amount of omega-3 fatty acids. According to the American Journal of Clinical Nutrition, adding 43g of walnuts a day can reduce LDL levels and improve overall cholesterol ratio.
The polyphenols and antioxidants in walnuts also help reduce inflammation, a factor that contributes to high blood fats.
Hemp seeds
Hemp seeds provide an ideal ratio of omega-3 to omega-6, which helps balance blood fats and reduce inflammation.
Research from the Journal of Agricultural and Food Chemistry has shown that gamma-linolenic acid (GLA) in hemp seeds can reduce triglyceride and total cholesterol levels, providing good support for people at risk of cardiovascular disease.
Rapeseed
Rapeseeds are not only a rich source of omega-3s, but they are also low in saturated fat. According to a report in the European Journal of Lipid Science and Technology, whole-seed rapeseed oil can effectively reduce triglycerides and LDL when used in place of unhealthy fats in the diet.
Benefits of omega-3 for blood lipids:
Omega-3 fatty acids, especially the plant-based form ALA, have the ability to reduce triglycerides by slowing the synthesis of fat in the liver. Additionally, omega-3s improve blood vessel elasticity and reduce inflammation, two important factors in controlling cholesterol and preventing atherosclerosis.
Research from the National Institutes of Health (NIH) shows that a diet rich in omega-3s reduces the risk of cardiovascular disease by up to 25%.
How to use omega-3 rich nuts:
Flaxseeds and chia seeds: Sprinkle on yogurt, smoothies or add to morning oatmeal.
Walnuts: Eat directly as a snack or add to salads.
Hemp seeds: Sprinkle over vegetables or mix into cereals.
Canola Oil: Use oil pressed from canola seeds for cooking or as a salad dressing.
