Foods High in Linoleic Acid

Nuts

Pine nuts provide 9.4 grams of linoleic acid per ounce, and roasted pecans and Brazil nuts have 5.8 grams per ounce. Unsaturated fats, including linoleic acid, may contribute to the heart-healthy properties of tree nuts and peanuts, according to Linus Pauling Institute. Dietary fiber, which lowers your total and LDL cholesterol levels, is another heart-healthy nutrient in nuts.

Seeds

Seeds are sources of linoleic acid, and an ounce of sunflower seeds supplies 9.7 grams of LA. Sunflower seeds also provide potassium, which helps regulate blood pressure, magnesium, zinc and phosphorus. A higher intake of polyunsaturated fatty acids, such as LA, increases your requirement for vitamin E, and seeds provide vitamin E. Sunflower seeds can be healthy selections at baseball games and they are nutritious ingredients in salads and breads.

Oils

Vegetable oils, such as safflower oil with 10.1 grams, sunflower oil with 8.9 grams, corn oil with 7.3 grams and sesame oil with 5.6 grams, are top sources of linoleic acid. Compared to other oils, palm oil and coconut oil are lower in healthy unsaturated fats, and their saturated fats can raise your unhealthy LDL cholesterol levels. You can use oils in stir-fries or when grilling, or use them as healthy ingredients in salad dressings.

Considerations

Some linoleic acid in your diet is necessary, but too much can lead to health concerns. LA is an omega-6 fat, and for the average American, increasing consumption of omega-3 fats compared to the consumption of omega-6 fats could reduce the risk of heart disease, according to the Linus Pauling Institute. All fats contain 9 calories per gram and should be eaten in moderation to prevent weight gain.