Flaxseeds: A Heart-Healthy Superfood for Indians
Flaxseeds, also known as linseeds, are tiny, golden or brown-colored seeds that are packed with nutrients and health benefits. These seeds have been used for centuries in traditional medicine and are now gaining popularity as a superfood for their heart-healthy properties. In this article, we will explore the benefits of flaxseeds for heart health and how incorporating them into your diet can help you achieve your health and fitness goals.
1. Rich in Omega-3 Fatty Acids
Flaxseeds are one of the richest plant-based sources of omega-3 fatty acids, which are essential for heart health. Omega-3 fatty acids help reduce inflammation, lower blood pressure, and prevent the formation of blood clots, all of which can reduce the risk of heart disease. A study published in the American Journal of Clinical Nutrition found that consuming flaxseeds daily for six months reduced blood pressure in people with hypertension.
2. High in Fiber
Flaxseeds are an excellent source of dietary fiber, which is essential for maintaining a healthy heart. Fiber helps lower cholesterol levels by binding to bile acids in the gut and preventing their absorption into the bloodstream. This, in turn, reduces the risk of heart disease. A study published in the Journal of Nutrition found that consuming flaxseeds daily for three months reduced LDL cholesterol levels in people with high cholesterol.
3. Contains Lignans
Flaxseeds are also rich in lignans, which are plant compounds that have antioxidant and estrogen-like properties. Lignans have been shown to reduce the risk of breast cancer and may also have heart-protective effects. A study published in the Journal of Nutrition found that consuming flaxseeds daily for six months reduced the risk of cardiovascular disease in postmenopausal women.
4. Helps Control Blood Sugar
Flaxseeds may also help control blood sugar levels, which is important for people with diabetes who are at a higher risk of heart disease. A study published in the Journal of Dietary Supplements found that consuming flaxseeds daily for 12 weeks improved glycemic control in people with type 2 diabetes.
Incorporating Flaxseeds into Your Diet
Flaxseeds can be easily incorporated into your diet in a variety of ways. They can be added to smoothies, oatmeal, yogurt, or baked goods. Ground flaxseeds are more easily digested than whole flaxseeds and can be added to almost any recipe. It is recommended to consume 1-2 tablespoons of ground flaxseeds daily to reap the heart-healthy benefits.
