Linseed as a heart healthy food

Linseed is a rich source of omega and soluble fibre, together with oats it is one of the best known foods for supporting health.

Cardiovascular health; cholesterol, hypertension, arrhythmia

Linseed;  no trans-fats, cholesterol-free and rich omega-3

Omega-3 is regarded as an important fat for heart health. It helps promote a healthy balance of HDL (High-Density Lipoprotein) to LDL (Low-Density Lipoprotein). HDL helps protect against damaging levels of LDL, which can support the management of hypertension and correct blood pressures.

Linseed is a rich source of omega-3. The omega-3 in linseed is plant omega-3 ALA, which is the “parent”, that is the essential fatty acid that the body metabolises into the longer chain omega-3 EPA & DHA,(eicosapentaenoic acid and docosahexaenoic acid)

Linseed oil is very low in omega-6 and saturated fats, and completely cholesterol-free.

Food to improve omega-6 to omega-3 balance

When looking for a heart healthy oil most nutritionists advise that the balance between omega-6 and omega-3 is very important.   In the UK we tend to get far too much omega-6, it is in almost every food that contains oil or fat, but not enough omega-3.  Linseed is one of the very few foods which is much higher in omega-3 than omega-6, so adding linseed to your diet can improve this balance.

Cold-pressed linseed oil; omega-3 for everyday meals

Linseed oil is a very rich source of omega-3 so you don’t have to eat very much of it to get the omega-3 you want.

For a diet that’s richer in omega-3 Flax Farm cold-pressed linseed oil is easy to use in everyday foods. 1 teaspoon can provide more omega-3 than a large piece of oily fish or several cod liver oil capsules.

Heart healthy ways to use Flax Farm cold-pressed linseed oil:

• Make your own salad dressing
• Use on toast instead of butter or spread
• Stir into porridge; add to smoothies
• Use 50/50 with anything you make with extra-virgin olive oil
• Make coconut-linseed butter
• Drizzle over steamed veg
• Use for best ever hummus, dips, salsa
• Use to mash potatoes
• Drizzle over new potatoes like they do in Germany

Ground linseed, linseed muesli and porridge for soluble fibre and omega-3

Ground linseed is also a good source of omega-3.  It is very useful if you don’t like to eat oil. Ground linseed is an all round good food, it is rich in dietary fibre, plant protein and contains almost no carbohydrate or sugar which makes it a good food for every sort of healthy diet.

Ground linseed is generally recommended for even the most strict heart diets. Flax Farm’s gold and bronze linseed are equally healthy foods.

Flax Farm’s range of porridge and muesli, which includes gluten-free, are made with ground linseed and porridge oats which make them a super heart-healthy breakfast; ground linseed for omega-3 and oats which help lower cholesterol in other ways.

Using Flax Farm ground linseed, linseed porridge and muesli for a healthy heart

• Our porridge is naturally rich and creamy so tastes delicious even when made with skimmed milk or water
• Add ground linseed to any fruit or yoghurt instead and cut down on custard, cream or crumble
• Make healthier crumble with Flax Farm linseed porridge or muesli
• Add Flax Farm ground linseed, linseed porridge or muesli to your bread or cake baking
• Add Flax Farm ground linseed or linseed porridge to smoothies

Whole linseed

Whole linseed contains up to 25% omega-3. However they are too slippery to chew properly in food and your digestion can’t break them down so they pass through whole; you don’t absorb the omega-3 unless you grind them.

 Healthy heart suggestions for using whole linseeds

• Grind them and use as ground linseed
• Dry roast and enjoy as a healthy snack to nibble
• Sri Lankan healthy snack: dry roast whole linseed and black sesame seeds together 

 

Flax Farm Linseed Foods: rich sources of omega-3

 

• Flaxjacks®: if you are going to have a cake why not have one which can help do you good? All our Flaxjacks® are made with ground linseed so are a good source of omega-3