Heart Healthy Oils for Runners

Liquid Gold: The Best Oils for Heart Health and Performance

As an experienced sports nutritionist, I often emphasize the importance of choosing the right dietary fats to support both heart health and athletic performance. In fact, I was quoted in Runner’s World discussing the benefits of heart-healthy oils. Incorporating a variety of high-quality oils into your diet can enhance flavor while providing essential nutrients that promote overall well-being. While it’s best to get most of your fats from whole foods, here’s a breakdown of some of the best oils to include in your nutrition plan.

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Avocado Oil: A Nutritional Powerhouse

Avocado oil is rich in monounsaturated fats, which are known to support heart health by lowering LDL cholesterol. Additionally, it contains phytochemicals that may help protect against UV damage—an added benefit for athletes who spend time outdoors. Thanks to its high smoke point, avocado oil is ideal for high-heat cooking and roasting.

Extra-Virgin Olive Oil: A Mediterranean Classic

Olive oil is well known for its heart-healthy properties. It contains oleocanthal, a compound with anti-inflammatory effects similar to ibuprofen, which may benefit athletes dealing with inflammation. Since extra-virgin olive oil has a lower smoke point, it is best used for cold applications such as salad dressings, drizzling over roasted vegetables, or finishing dishes to retain its full nutritional benefits. To preserve its antioxidants, store it in a dark container away from light and heat.

Flaxseed Oil: A Plant-Based Omega-3 Source

Flaxseed oil is one of the richest plant-based sources of omega-3 fatty acids, which can help reduce inflammation and support joint health. Some studies suggest that omega-3s may even help alleviate exercise-induced asthma. However, flaxseed oil should not be heated, as high temperatures can degrade its beneficial fats. Instead, use it in smoothies, salad dressings, or as a finishing drizzle on cooked foods.

Sesame Oil: A Flavorful Antioxidant Booster

Sesame oil is packed with lignans—compounds that act as antioxidants and may help regulate blood pressure and blood sugar levels. A study published in the Journal of Medicinal Food found that using sesame oil regularly helped normalize blood sugar and blood pressure in people with diabetes. With its rich, nutty flavor, sesame oil is perfect for stir-frying and as a finishing touch for Asian-inspired dishes.

Walnut Oil: Stress-Reducing and Heart-Protective

Aside from flaxseed oil, walnut oil is one of the best plant-based sources of omega-3s. Research from The Journal of the American College of Nutrition suggests that consuming walnuts and walnut oil may help lower cholesterol and reduce stress-related inflammation, which is particularly beneficial for endurance athletes.

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Store walnut oil in the refrigerator to preserve its freshness and use it to enhance the flavor of salads, grains, and roasted vegetables.

Smart Ways to Incorporate Healthy Oils

To maximize the benefits of these oils, try incorporating them into your meals in creative ways:

Flavorful Finishes – Drizzle extra-virgin olive oil over grilled pizza or whole-grain salads.

• Salad Boost – Whisk flaxseed oil into homemade dressings for an omega-3 boost.

• Nutty Stir-Fries – Use sesame oil for high-heat cooking or as a flavorful drizzle on Asian dishes.

• Grilled Perfection – Brush walnut oil onto grilled vegetables for a slightly nutty finish.

Final Thoughts

Choosing the right oils can have a significant impact on your health and performance. Incorporating the right oils into your diet provides essential fatty acids, supports heart health, and enhances your meals with delicious flavors. By making mindful choices about the fats you consume, you can optimize both your nutrition and your overall well-being.