KEY TAKEAWAYS:
  • Flaxseed is a heart-healthy food.
  • It can help lower cholesterol and blood pressure levels.
  • Flaxseed is a good source of fiber and omega-3 fatty acids.
  • Adding flaxseed to your diet is an easy way to improve heart health.

As someone interested in looking after their heart, you may be looking for ways to improve your heart health. Adding flaxseed to your diet is a simple and effective way to do so. Flaxseed is a nutritious seed that offers a range of health benefits.

When it comes to heart health, flaxseed may help lower cholesterol and blood pressure levels. Additionally, flaxseed is a good source of fiber and omega-3 fatty acids, both of which are important for heart health.

There are plenty more benefits to adding flaxseed to your diet, alongside some useful tips for eating it and a few mild warnings that you should be aware of before you start.

What are the Benefits of Flaxseed for Heart Health?

Flaxseeds are a good source of omega-3 fatty acid alpha-linolenic acid, which has been linked to a lower risk of heart disease. Additionally, flaxseed is a good source of fiber, which can help lower cholesterol levels.

However, there is even more to this traditional crop than you might think. Brown or golden, we’ve been eating it since the beginning of civilization, and each type is just as nutritious as the other.

These are just some of the health benefits that whole flaxseed is able to provide for your heart so you can tackle coronary heart disease early (CHD).

Packed with Nutrients for Heart Health

You’ve got plenty of omega-3 and fiber (as discussed below), but other nutrients are highly beneficial to heart health as well [1].

For example, flaxseed is a good source of lignans. Lignans are phytonutrients that have been shown to reduce the risk of heart disease.

Flaxseed is also a good source of magnesium. This mineral is necessary for the proper function of the heart and has been shown to reduce the risk of heart disease.

Last but not least, flaxseed is a good source of potassium. This mineral is important for heart health as it helps to regulate blood pressure.

Expert Tip: Soak flaxseed overnight to unlock all the nutrients for heart health. Simply add one tablespoon of flaxseed to a cup of water, stir, and leave it on your kitchen countertop overnight.

High in Omega 3 Fatty Acids

One of flaxseed’s most well-known heart health benefits is its high omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids that have been shown to reduce the risk of cardiovascular disease [2].

The heart-healthy benefits of omega-3 fatty acids are thought to be due to their anti-inflammatory properties.

Flaxseed supplementation is a good plant-based source of omega-3 fatty acids. In fact, flaxseed is one of the best plant-based sources of omega-3 fatty acids.

One study found that flaxseed oil improved heart health by reducing inflammation and oxidative stress. Another study found that flaxseed oil reduced the risk of heart disease in people with diabetes [3].

Expert Tip: To get the most heart-healthy benefits from flaxseed, grind it into a powder using a coffee grinder or food processor. This will help your body to better absorb the nutrients.

Could Help Prevent Cancer

Another heart health benefit of flaxseed is its potential to prevent cancer. This is due to the fact that flaxseed is high in lignans.

Lignans are phytonutrients that have been shown to reduce the risk of heart disease and cancer.

One study found that flaxseed was associated with a lower risk of breast cancer. Another study found that flaxseed reduced the growth of prostate cancer cells [4].

Flaxseed may also help prevent other cancer types, such as colon cancer.

Loaded with Fiber

Flaxseed is also a good source of soluble fiber. Fiber is important for heart and digestive health as it can help lower cholesterol levels.

A diet high in fiber has been shown to reduce the risk of heart disease. In fact, a diet rich in fiber has been shown to reduce the risk of heart disease by up to 40%  [5].

Flaxseed is a good plant-based source of fiber. One study found that flaxseed was more effective at lowering cholesterol levels than wheat bran.

Expert Tip: When adding flaxseed to your diet, start slowly and increase gradually. This will help your body to adjust to the extra fiber and avoid digestive issues such as bloating and gas.

Eating Flaxseeds Can Lower Cholesterol

The heart-healthy benefits of flaxseed don’t stop there. Flaxseed has also been shown to lower cholesterol levels.

One study found that flaxseed was able to lower LDL cholesterol levels by up to 7%. Another study found that flaxseed was able to lower total cholesterol levels by up to 13%  [6].

The heart-healthy benefits of flaxseed may be due, in part, to its high fiber content. Fiber has been shown to lower cholesterol levels by binding to bile acids and preventing their absorption.

Flaxseed may also lower cholesterol levels by promoting the production of LDL receptors. LDL receptors are proteins that remove LDL cholesterol from the blood  [7].

Can Lower Blood Pressure

In addition to its cholesterol-lowering effects, flaxseed may also help to lower blood pressure.

One study found that flaxseed was able to lower systolic blood pressure by up to 10 mmHg  [8]. Systolic blood pressure is the top number in a blood pressure reading.

The benefits of flaxseed may be due, in part, to its high magnesium content. Magnesium is a mineral that has been shown to reduce blood pressure.

Flaxseed may also lower blood pressure by promoting the production of nitric oxide. Nitric oxide is a gas that helps to relax blood vessels and lower blood pressure.

Flaxseeds Could Help to Stabilize Blood Sugar

Another heart health benefit of flaxseed is its potential to stabilize blood sugar levels. This is important because unstable blood sugar levels can lead to heart disease.

One study found that flaxseed was able to improve blood sugar control in people with diabetes. Another study found that flaxseed was able to lower blood sugar levels in people with prediabetes  [9].

The heart benefits of flaxseed may be due, in part, to its high fiber content. Fiber has been shown to slow the absorption of sugar and help stabilize blood sugar levels.

Flaxseed may also help stabilize blood sugar levels by promoting insulin production. Insulin is a hormone that helps to regulate blood sugar levels.

Expert Tip: If you have diabetes, you must talk to your doctor before adding flaxseed to your diet. This is because flaxseed may lower blood sugar levels and the dose of medication you need.

Can Help with Weight Management

Obesity is a major risk factor for heart disease. This is because obesity can lead to high blood pressure, high cholesterol, and diabetes.

The benefits of flaxseed may be due, in part, to its ability to help with weight management.

One study found that flaxseed was able to reduce body weight, body fat, and waist circumference. Another study found that flaxseed was able to reduce appetite and food intake [10].

Quick Tips for Eating Flaxseed

If you’re looking to add flaxseed to your diet, here are a few quick tips:

  • Add ground flaxseed to smoothies, yogurt, or oatmeal.
  • Mix flaxseed into pancake or waffle batter.
  • Use flaxseed meal as a breading for chicken or fish.
  • Sprinkle flaxseed on salads or into soups.

Quick and simple tips like these can make this crop more enjoyable, bulking up your meal to help you feel fuller for longer and also give your health a little boost.

Does Flaxseed Have any Risks?

Flaxseed is generally safe and well-tolerated. However, there are a few potential risks [10] to be aware of:

  • Flaxseed may contain compounds that can act like estrogen in the body. This could be a concern for people with hormone-sensitive conditions, such as breast cancer.
  • Flaxseed may interfere with the absorption of medications. Talk to your doctor before adding flaxseed to your diet if you take any medications.
  • There is the potential for allergic reactions to flaxseed, but this is exceptionally rare.

Research Results of Flaxseed Consumption

Flaxseed is a nutritious seed that offers a range of health benefits. When it comes to heart health, flaxseed may help lower cholesterol and blood pressure levels. Additionally, flaxseed is a good source of fiber and omega-3 fatty acids, both of which are important for heart health.

If you want to improve your heart health, adding flaxseed to your diet is a simple and effective way.

REFERENCES:

  1. https://ods.od.nih.gov/factsheets/Thiamin-HealthProfessional/
  2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6567199/
  3. https://pubmed.ncbi.nlm.nih.gov/34749668/
  4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4375225/
  5. https://www.ncbi.nlm.nih.gov/books/NBK559033/
  6. https://pubmed.ncbi.nlm.nih.gov/25694068/
  7. https://pubmed.ncbi.nlm.nih.gov/26071633/
  8. https://pubmed.ncbi.nlm.nih.gov/29228348/
  9. https://pubmed.ncbi.nlm.nih.gov/22245724/
  10. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6459456/