Although flaxseed has been best known as a source of linseed oil, this ancient food which contains both soluble and insoluble fiber is also the richest known vegetable source of omega-3s. A food with incredible heart-protecting properties, flaxseed contains the highest levels of alpha-linolenic acid, a variety of omega-3 fat. Flaxseed oil is another option. Its omega-3s promote the formation of prostaglandins, the hormonelike substances that help to relax capillaries, decrease cholesterol levels, and lower blood pressure.
If you decide to use the seeds, sprinkle a few tablespoons on your cereal, mix them into yogurt, and, if you wish, grind them and add the powder to food. Use the oil as you would any salad dressing. You should be aware that this highly polyunsaturated oil has a shelf life of less than a month and that exposure to heat, sunlight, and air can turn it rancid. It should not be used for cooking. However you use flaxseed or its oil in your diet, just make sure you do so a few times a week in order to get your optimal dose of omega-3s.
Another heart-healthy ingredient, olive oil has been found to be especially helpful in transporting LDL cholesterol out of the body while at the same time guarding HDL cholesterol levels. It is the HDL which protects the heart. This has been observed in coronary disease studies of Italians and Greeks in their native countries. While these people consume about the same amount of daily fat as do Americans, their choice—three tablespoons of olive oil a day—has shown to be very beneficial to their health. (In this country, Americans average three tablespoons of olive oil a month.)
My recommendation is to cut out any butter and margarine you may be using and substitute the best olive oil you can buy instead. Your body will thank you for it.
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