We often hear the saying that plants are created equal in terms of health, and should eat them as often as possible. There are many fruits, vegetables, and grains that will help you to maintain ideal health. However, unlike in the olden days, people are considering the biochemical composition of the foods and how to obtain the best from the staples they eat. When it comes to heart health, flaxseed is earning huge popularity in the market, for its unique characteristics. This content will provide you with comprehensive information on flaxseed and how it aids in heart health.

Know more about Flaxseed

Flaxseed is a good example to know how plant based foods can be highly beneficial and also different when compared to other options. This is an amazing seed category that contains around 72% polyunsaturated fatty acids, out of which three-quarters are like the omega-3 types. On the other hand, flaxseed is also considered an exceptional source of lignans. This is a group of polyphenols praised for their antioxidant and anti-inflammatory properties. Recent studies have shown that these polyphenols have positive effects on cardiovascular health. 

Linolenic Acid in Flaxseed

When we talk about the effects of flaxseed on heart health, we understand that linolenic acid plays a major role. Linolenic acid is a type of omega-3 fatty acid that predominates all other nutrients in flaxseed, which is also very uncommon compared to other plant based foods. It has a positive effect on most of the cardiovascular disease risk factors like lowering blood pressure, lowering LDL cholesterol, and also different types of anti-inflammatory properties. All of these properties work together to decrease any risk of cardiovascular events.

Lignans - A Type of Protective Phytogens

Flax also has exceptional content of lignans. They are a group of complex phenolic compounds known for their antioxidant as well as anti-inflammatory properties. While the majority of plant-based foods contain very minimal amounts of lignans, they are present in huge quantities in flaxseed. 

Apart from flaxseeds, you can also obtain lignans from other sources. They are sesame seeds, chickpeas, sunflower seeds, green peas, peanuts, strawberries, and asparagus. Thus, they are highly beneficial for women and help to lower the risks of many cardiovascular diseases.

More Effects of Flaxseed on Cardiovascular Health

Adding a moderate amount of flaxseed into your day-to-day can be a simple and economical option to improve your cardiovascular health. On the other hand, it helps in controlling blood pressure. Some studies have shown that adding just 30g of flaxseed to the diet showed a significant reduction in blood pressure. It also showed that flaxseed supplementation also lowers LDL cholesterol levels in the body. It is another important risk factor for cardiovascular health. 

High Fiber Content

Flaxseed is also known for its high fiber content. It contains both soluble and insoluble fibers. This makes it excellent for digestive health. The overall effect of this amazing seed is that it lowers blood pressure levels as well as improves heart health. You can also enjoy a good amount of plant-based protein by choosing flaxseed, which is important for overall health. 

Reduces Inflammation

As mentioned above, flax seeds have anti-inflammatory properties, which reduce inflammation in the body. Chronic inflammation is considered a significant risk factor for heart disease. If not treated at the right time, it can lead to atherosclerosis as well as increase the likelihood of heart attacks. The anti-inflammatory properties of flaxseed that benefit you are mainly due to its omega-3 content. 

On the other hand, by reducing the inflammation, flaxseeds also prevent any damage caused to blood vessels. This can be highly beneficial for people who already have heart disease or are at high risk due to other health factors like hypertension or diabetes. 

Reduce the Risk of Blood Clots

Blood clots can be life-threatening, especially as they block arteries leading to the heart or brain. Omega-3 fatty acids in the flax seeds can reduce the likelihood of blood clot formation. They make blood platelets less sticky and easy to flow. 

This action prevents thrombosis and the formation of blood clots inside blood vessels. Blood clotting is also considered one of the leading causes of heart attacks and strokes. Including flaxseed in your diet can also contribute to better blood flow as well as reduced risk of clot-related cardiovascular events.

Weight Management

Maintaining a healthy weight is one of the most effective ways to reduce the risk of heart disease. Flaxseed can help with weight management due to its high fiber content. It promotes a feeling of fullness and reduces the craving for overeating or eating junk foods.

If you consume them regularly, these seeds can also help in controlling appetite and aid in weight loss. All you have to do is to combine them in a balanced diet along with regular exercise. Weight loss, in turn, helps lower blood pressure, blood sugar as well as cholesterol levels, all of which reduce the risk of heart disease.

The above-mentioned are some of the major effects of flax seeds on heart health. However, as they are high in fiber, it is important to consume them in moderation. If you have any digestive problems or issues, you also take the assistance of an expert before consuming them regularly. 

How to Incorporate Flax Seeds in Your Diet?

Including flaxseed in your diet is simple and versatile. Here are some easy ways to enjoy the heart-healthy benefits of flaxseed:

• Add ground flaxseed to smoothies: A tablespoon of flaxseed in your morning smoothie is a great way to start the day.
• Sprinkle on salads or oatmeal: Ground flaxseed can be sprinkled on top of salads, oatmeal, or yogurt for a nutrient boost.
• Use in baking: Flaxseed can be used in baking to make healthier muffins, breads, and pancakes.
• Incorporate into soups and stews: Ground flaxseed can easily be stirred into soups, stews, or sauces for a subtle nutty flavor.

Conclusion

As you can see above, flaxseed is much more than just a trendy superfood. If you use it in the right way, it can be a powerful ally that can help you fight against heart disease. From lowering cholesterol and blood pressure to reducing inflammation and the risk of blood clots, the heart-protective benefits of flaxseed are undeniable. By incorporating this tiny seed into your daily routine, you’re not only adding a rich source of nutrients to your diet but also taking a proactive step toward protecting your heart and promoting overall health.

If you are looking for an option to include flaxseed in your everyday routine, choose the flax-seed-based snacks from Healthy Master. Apart from the normal healthy snacks, you can find age-old Indian snacks like khakhras and mathris in the store. 

So, why wait? Choose health-focused snacks today and enjoy holistic living!