Linoleic acid is an omega-6 fatty acid that is essential for human health. It plays a vital role in maintaining good heart health and reducing the risk of heart disease.

Linoleic acid is not produced naturally by the body, therefore it must be obtained through diet. This article will reveal the top sources of linoleic acid for those looking to improve their heart health.

1. Sunflower seeds

Sunflower seeds are one of the richest sources of linoleic acid. Just one tablespoon of sunflower seeds can provide over 10% of the recommended daily intake of linoleic acid.

Sunflower seeds are also a good source of protein, fiber, and vitamin E, making them an excellent addition to any diet.

2. Soybean oil

Soybean oil is a popular cooking oil that is high in linoleic acid. It also contains other heart-healthy nutrients such as vitamin K, phytosterols, and omega-3 fatty acids.

One tablespoon of soybean oil can provide around 7% of the recommended daily intake of linoleic acid.

3. Walnuts

Walnuts are an excellent source of omega-3 fatty acids and linoleic acid. In fact, just one ounce of walnuts can provide over 10% of the recommended daily intake of linoleic acid.

Walnuts are also rich in antioxidants, fiber, and protein, making them a perfect heart-healthy snack.

4. Flaxseed oil

Flaxseed oil is a popular plant-based oil that is high in linoleic acid. It also contains other important nutrients such as omega-3 fatty acids and lignans.

One tablespoon of flaxseed oil can provide around 7% of the recommended daily intake of linoleic acid.

5. Chia seeds

Chia seeds are a nutritional powerhouse that is high in linoleic acid and other heart-healthy nutrients such as fiber and omega-3 fatty acids. Just one tablespoon of chia seeds can provide over 5% of the recommended daily intake of linoleic acid.

Chia seeds are also a great source of protein, making them perfect for those looking to add more plant-based protein to their diet.

6. Safflower oil

Safflower oil is a popular cooking oil that is high in linoleic acid. It is also low in saturated fat and high in vitamin E, making it an excellent choice for heart health.

One tablespoon of safflower oil can provide around 10% of the recommended daily intake of linoleic acid.

7. Almonds

Almonds are one of the healthiest nuts you can eat. They are high in protein, fiber, and heart-healthy fats including linoleic acid. Just one ounce of almonds can provide over 5% of the recommended daily intake of linoleic acid.

Almonds are also a great source of vitamin E and magnesium, making them a perfect snack for those looking to improve their heart health.

8. Canola oil

Canola oil is a popular cooking oil that is low in saturated fat and high in monounsaturated and polyunsaturated fats. It is also high in linoleic acid, making it an excellent choice for heart health.

One tablespoon of canola oil can provide around 7% of the recommended daily intake of linoleic acid.

9. Hemp oil

Hemp oil is a plant-based oil that is high in linoleic acid and other important nutrients such as omega-3 and omega-6 fatty acids. It is also an excellent source of protein, making it a great addition to any diet.

One tablespoon of hemp oil can provide around 5% of the recommended daily intake of linoleic acid.

10. Avocado oil

Avocado oil is a popular oil that is high in monounsaturated and polyunsaturated fats. It is also high in linoleic acid, making it an excellent choice for heart health.

One tablespoon of avocado oil can provide around 2% of the recommended daily intake of linoleic acid.

Conclusion

Linoleic acid is an essential nutrient for heart health. Incorporating the above sources of linoleic acid into your diet can help improve heart health, lower cholesterol levels, and reduce the risk of heart disease.

Additionally, a healthy diet rich in fruits, vegetables, whole grains, and lean proteins can help maintain overall health and well-being.