Eating chia seeds every day could protect your heart

When you think of healthy foods for the heart, vegetables, lean meats and healthy fats can come to mind. However, a recent article suggests that eating regular chia seeds regularly can help reduce blood pressure, cholesterol and triglyceride levels.

What to know about the study

The study, published by Elsevier in the review Prostaglandins and other lipid mediatorsAdd to an increasing number of evidence on the potential benefits for the health of chia seeds.

“Chia seeds are powers rich in nutrients, protein, fiber, antioxidants and phenolic compounds,” the clinical and preventive nutrition sciences of DCN RD, auxiliary clinical and preventive sciences of the Rutgers University School of Health of Health of Health

However, it is essential to consider that the results of systematic journals and meta-analyzes do not prove the cause and the effect.

“These journals reported mixed results. The underlying studies varied considerably in their design, including the differences in characteristics of the population, the doses of chia seeds and the duration of supplementation. ”

Based on current research, no one can say with certainty that Chia seeds have a substantial impact on your heart. However, there are certain theories.

1. They are rich in fiber

Chia seeds are rich in fiber; A high fiber intake has been linked to a drop in cholesterol levels.

“When chia seeds are mixed with water, they form a frost -shaped substance known as mucilage, which can help eliminate cholesterol through the digestive tract,” said Johnson.

2. They are rich in omega 3 and antioxidants

“Chia seeds are a source of omega-3 fatty acids, which have been linked to increased levels of high density lipoproteins [HDL] Cholesterol – The “good” cholesterol known for its protective effect against heart disease, “said Johnson.

It should also be noted that chia seeds contain antioxidants, which can fight the oxidation of low density lipoproteins [LDL] Cholesterol, “she added.

LDL Oxidé is a key contributor to the formation of plates in the arteries, which increases the risk of coronary disease.

3. They help inflammation

“They provide alpha linolenic acid [ALA]Which has also shown that the source of omega-3, which also lowered inflammation in the blood vessels and the whole body, “said Julia Zumpano, RD, dietitian of the Cleveland Clinic, on Terrewell.

How to add chia seeds to your diet

Chia seeds will not magic the heart as if by magic but can be part of your wellness routine. “Their advantages are better made when integrated in a wider healthy lifestyle that includes a balanced diet, regular physical activity and adequate sleep,” said Johnson.

To feel the benefits known for the health of Chia seeds, you should consume two to three tablespoons per day, said Zumpano. “They can be soaked or mixed for easier digestion,” she added.

Since Chia seeds have no powerful flavor, they are easy to add to many recipes of choice, such as: