What Is Better For You Hemp Flax Or Chia Seeds
Whats clear is that flax, hemp, and chia seeds are all an excellent choice and provide a good source of plant-derived ALA, along with an array of nutrients and antioxidants. To conclude:
- Of the three, flax provides the highest source of ALA and most ideal ratio of omega-6 to 3.
- On the other hand, hemp is the highest in protein and provides an excellent source of zinc.
- And chia seeds are the highest in calcium and fibre.
To me, there is no clear winner among the three, which is why I recommend including all of them in your diet.
Just keep in mind that because of the high antioxidant and polyunsaturated content of these fats, its best to store them in your fridge or freezer and be mindful of cooking practices that could introduce free-radicals, such as high-temperature cooking.
Eat smarter. Live better.
References
Possible Benefits Of Chia Seeds In High Cholesterol
With a greater amount processed foods now available and with various theme restaurants coming up with attractive ideas to increase their sales, the kind of food that we eat goes unnoticed.
Most people nowadays like to spend on fancy foods, the food must look appealing no matter its nutritive value.
People get really busy with jobs and taking care of their funds, but they forget taking care of their bodies.
Sedentary lifestyle, stress and eating unhealthy has contributed to the increased cholesterol levels in many adults and even in youngsters.
Every passing year has increased the number of people with heart diseases and deaths due to cholesterol levels.
So, what is cholesterol? Cholesterol is a waxy substance. It occurs naturally in our body, as it is required for the functioning of the body.
But at times, the quantity of cholesterol in our body goes on increasing up to a level where it begins to get into the arteries and sticking to their walls in the form of a substance called plaque.
This increases the risk of stroke and other heart diseases. It can be inherited, or found in overweight people and even those who eat food high in fat.
For those wondering how can this problem be tackled, research and studies have come up with a new method of dealing with this health issue.
There are other means too, excluding exercise and following a diet plan through which a decrease in the cholesterol level can be achieved. This is done with the help of chia seeds.
Foods That Lower Cholesterol
1. Vegetables
No doubt about it, nutrient-dense, anti-inflammatory vegetables are one of the most high-antioxidant foods available. Loaded with phytochemicals that fight free radical damage, they slow down the aging process and keep arteries flexible and healthy. Many dark leafy greens, like spinach and kale, contain very few calories but offer protection against heart attacks by helping artery walls stay clear of cholesterol buildup.
While nearly every type is a good choice, vegetables including benefit-rich beets, onions, cabbage, broccoli and artichokes are especially useful for upping your fiber intake and protecting heart health.
2. Nuts
Nuts of all kinds make a good source of healthy polyunsaturated and monounsaturated fats. They also provide a decent amount of fiber. Certain nuts, including almonds, specifically supply antioxidant flavonoids, plant-based compounds that improve artery health and reduce inflammation.
Studies show nuts can lower bad LDL levels, especially in individuals with high cholesterol and diabetes. They can help prevent damage from forming within artery walls and protect against dangerous cholesterol plaque buildup, in addition to fighting weight gain and obesity.
3. Chia Seeds and Flaxseeds
4. Olive Oil
5. Avocados
6. Salmon
7. Gluten-Free Whole Grains/Ancient Grains
8. Green Tea
9. Beans and Legumes
10. Turmeric
11. Garlic
12. Sweet Potatoes
13. Persimmon
14. Okra
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Helps Control Blood Sugar
Having spikes and drops in your blood sugar can increase your risk for chronic diseases, like type 2 diabetes and heart disease. A small study published in the European Journal of Clinical Nutrition found that ground and whole chia seeds mixed into bread helped stabilize participants’ blood sugar levels for two hours after eating. Another study, in rats, found that chia seed intake was able to reverse insulin resistance, which is a precursor for developing diabetes .
How To Take Chia Seeds Against Cholesterol
Chia seeds and cholesterol
Many people try to control their cholesterol levels, sometimes with medication, and to help them naturally, there is a great food: chia seed!
Lets detail here an important use of small chia seeds from the Aztecs , finding out why are chia seeds good for cholesterol and how to consume them?
This article is for information only and does not replace consultation with a doctor.
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Can Smoothies Help Lower Cholesterol
Yes! And thats the whole reason we wrote this article for you. Smoothies are kind of our thing, after all. And its not just because were so hip and awesome smoothies are a great way to get fiber, healthy fats, vitamins, important nutrients, and lower your cholesterol at the same time. Plus, they taste amazing.
Here are our best and most delicious smoothies for lowering cholesterol.
Chia Seeds To Lower Cholesterol
Chia seeds are a very nutritionally complete food that offers incredible health benefits, including its ability to lower LDL cholesterol levels, better known as bad cholesterol. Controlling the levels of this substance is vital for cardiovascular health, since its excess is one of the main causes of narrowing of the arteries, which prevents the correct flow of blood to transport oxygen to the heart and brain.
Chia seeds have become a natural alternative to receive healthy benefits, as they contain a large amount of protein, fiber and antioxidants . In addition, this food is very fashionable because it can be eaten raw, in salads, soups, yogurt or cereals. They can also be ground to add to smoothies and baked recipes. If you want to know how to take chia seeds to lower cholesterol , we invite you to continue reading this FastlyHealarticle.
Index
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Best Smoothie To Lower Cholesterol
We have used berries throughout these smoothies to lower cholesterol because of their heart health benefits. Like blueberries, strawberries might help lower your cholesterol, too. When yogurt is added, you get a twister that will keep your insides happy and can make a fantastic cholesterol-lowering smoothie!
What Youll Need
- ½ cup almond milk
- 1 spoon natural almond butter
How To Prepare
Take all the ingredients and blend them until smooth. Include ice for a super-chilled experience. You can also add tiny strawberry and raspberry chunks alongside crushed ice as a topping.
Chia Seeds Have Many Benefits
One major reason people eat chia seeds is because theyre highly nutritious. They provide a good amount of fiber, protein, healthy fats and micronutrients.
In fact, just 1 ounce of chia seeds provides up to 42% of your daily recommended fiber, in addition to hearty doses of phosphorus, magnesium, calcium and omega-3 fatty acids .
Chia seeds are also rich in antioxidants, which are compounds that provide protection from oxidative stress and reduce the risk of chronic disease .
Thanks to their excellent nutrient profile, chia seeds have been associated with many health benefits.
In one study, a diet including nopal cactus, soy protein, oats and chia seeds was found to decrease body weight, blood triglycerides and inflammation .
Additionally, chia seeds are one of the best plant-based sources of omega-3 fatty acids, which have been shown to help increase good HDL cholesterol, decrease bad LDL cholesterol, reduce blood triglycerides and alleviate inflammation (
11 ).
Studies indicate that a high fiber intake may help protect against inflammatory bowel diseases in the long term. That said, those who are experiencing flare-ups should limit their fiber intake for short periods to reduce symptoms .
However, for most people, negative symptoms from high fiber intake can be prevented by increasing fiber intake slowly and drinking plenty of water to help it pass through the body.
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How To Consume Chia Seed For Lower Cholesterol Levels
Chia seed can be eaten whole or ground. You can sprinkle them on your meals, like soups, stews, yogurt, and salads. Or you can add it to smoothies, juices or water.
It forms a gel when mixed with water. It might not be the most delicious drink, but it will be good for you.
Because chia is tasteless, you can add it to any food and it will not change the taste.
Not only can chia seeds lower cholesterol, but combine with a healthy diet they can improve your overall health. Is there so much strength in a tiny seed? Try it and see for yourself.
You should also drink a lot of water when taking chia seeds to avoid dehydration and choking. This is because chia absorbs so much water.
Can Black Seed Lower Your Lipids
There are quite a few studies that examine the effect of black seed on cholesterol and triglyceride levels. The people participating in these studies had high cholesterol, diabetes, metabolic syndrome or were overweight. People took anywhere between 500 mg to 2 grams of crushed black seed placed into a capsule for up to two months. Although a couple of these studies did not see a significant change in cholesterol and triglyceride levels, other studies say that:
- HDL levels were increased by up to 5 percent.
- Total cholesterol levels were lowered by at least 5 percent.
- LDL cholesterol levels were lowered by up to 7 percent.
- Triglyceride levels were lowered by anywhere between 8 percent and 16 percent.
One analysis revealed that, when people stopped taking the black seed supplement, their cholesterol and triglyceride levels returned back to the levels they were before treatment started within a month.
Additionally, a couple of studies revealed that the effect that black seed has on total cholesterol and HDL cholesterol may be dose-dependent so, the more black seed supplements taken, the more positive effect they may have on these lipid types. This trend was not noted with triglycerides or LDL levels.
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Chia And The Power Of Fiber
The United States dietary guidelines for 2015 to 2020 suggest that men under the age of 50 years should consume 30.8 grams of fiber per day and women under the age of 50 years should consume 25.2 g per day.
For adults over 50 years of age, the recommendation for men is 28 g per day, and for women, it is 22.4 g per day. Most people consume less than half of that recommendation.
The easiest way to increase fiber intake is to eat more plant-based foods like fruits, vegetables, nuts, seeds, and unprocessed grains. Just one ounce of chia seeds provides 10 grams of fiber, almost half the daily recommendation for a woman over 50 years.
Insoluble Fiber In Chia Seeds May Help To Reduce Colesterol
The insoluble fiber in Chia seed acts as a sweeper, moving the food through the digestive system. It also helps to get rid of toxins and other waste substances.
This is why chia seed is regarded as one of the best foods for digestion.
The liver makes use of cholesterol to produce the bile acid, which helps in breaking down food.
When the digestive system works well, the food moves efficiently through the intestines and the bile acid is not re-absorbed.
The liver will then need to use more cholesterol to produce more bile acid. This then will lower the cholesterol levels in the blood.
Losing weight is always beneficial when it comes to lowering cholesterol levels and obesityincreases the risk of high cholesterol. Chia seed is rich in fiber, which helps to curb your appetite.
The seed expands when in contact with water, making you feel satisfied, without eating a large portion of food.
So you eat less, which may lead to weight loss, thereby helping to lower cholesterol.
If you are on medication, consult with your doctor before eating chia seeds as it may interact with some medications. Some people may also be allergic to chia.
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Easy To Incorporate Into Your Diet
Chia seeds are incredibly easy to incorporate into your diet. They taste rather bland, so you can add them to pretty much anything.
You dont need to grind, cook, or otherwise prepare them, making them a handy addition to recipes.
They can be eaten raw, soaked in juice, or added to oatmeal, pudding, smoothies, and baked goods. You can also sprinkle them on top of cereal, yogurt, vegetables, or rice dishes. Plus, they work wonders in homemade fritters as a binding agent.
Given their ability to absorb water and fat, you can use them to thicken sauces and as an egg substitute. They can also be mixed with water and turned into a gel.
The seeds appear to be well-tolerated. Still, if youre not used to eating a lot of fiber, you might experience digestive side effects like bloating or diarrhea if you eat too many seeds in one sitting.
A common dosage recommendation is 0.7 ounces of chia seeds twice per day. Remember to drink plenty of water to prevent any digestive side effects.
summary
Chia seeds are easy to prepare and often used as an egg substitute and added to oatmeal or smoothies.
Including The Super Seeds In My Daily Low Cholesterol Diet
One of the easiest recipes with chia seeds is overnight oats. I just mix together a teaspoon of chia seeds and 1 cup of oats in water and place them in the fridge overnight. The next day, I just microwave it and have it for breakfast. Perfect with some bananas or fresh fruits, too!
Heres another simple recipe that you can make with chia seeds: Chia Seed Pudding with Fresh Fruits. Check it out and share them with your friends!
Dont forget to leave us a comment one youve tried it or if you have other suggestions.
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How Chia Seeds Can Benefit Your Low Cholesterol Diet
One of the best benefits of chia seeds is that it is effective in lowering cholesterol. Chia seeds are the classic example of small but terrible . Chia seeds are a rich source of Omega-3 fatty acids that are good for the heart. This means that they can help lower LDL or bad cholesterol and raise HDL or good cholesterol. Just an ounce of chia seeds everyday helps reduce the risks of obesity, heart disease and diabetes.
Chia seeds are also rich in fiber which helps aid the body in detoxification. Some people also report that they feel full longer after consuming chia seeds because chia seeds expand in the body. Be careful in consuming them though, make sure you soak them in liquid for at least an hour because they can lead to choking. Since they expand, they may block your esophagus.
Enticing Health Benefits Of Chia Seeds
Chia seeds may be small, but theyre incredibly rich in nutrients. A staple in the ancient Aztec and Maya diets, these seeds have been touted for their health benefits for centuries.
The antioxidants, minerals, fiber, and omega-3 fatty acids in chia seeds may promote heart health, support strong bones, and improve blood sugar management .
Whats more, chia seeds are versatile and can be used in many recipes. Personally, I embrace their gel-like consistency by mixing them with liquid and making chia pudding.
Here are 7 health benefits of chia seeds, all supported by science.
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Using Black Seed To Lower Cholesterol
Black seed also known by its scientific name, Nigella sativa is a small seed that comes from a flowering plant by the same name and is found in certain areas of Southeast Asia. Besides the seed, you can also find black seed prepared into an oil or as a capsule, which can be found in the supplement aisle of your local pharmacy or natural foods store.
Also known as black cumin, this tiny seed is sometimes used as a spice in Middle Eastern and Indian cuisine, providing flavors to breads, proteins, and other dishes. Black seed has also been used in traditional medicines to treat a variety of medical conditions gastrointestinal and respiratory disorders. And, although black seed is currently being studied in a variety of diseases, there is some promising evidence suggesting that black seed may be able to help keep your cholesterol and triglyceride levels in check.
Chia Seeds Have Antioxidant Activity
High levels of blood sugar cause auto-oxidation of glucose and form free radicals. These radicals are capable of destroying cells of the body by robbing them of electrons and disrupting their membranes.
This can cause insulin resistance or lead to reduced insulin secretion.
At this point in time, when there is increased oxidative stress, there is a need for antioxidants.
These antioxidants donate electrons to the substances in the cells that are unstable, that is radicals, as mentioned above and cause oxidation.
The donated electrons hence neutralize them and the harmful effects are diminished.
Chia seeds consist of compounds that reduce oxidative stress diminish insulin resistance and prevent the formation of free radicals.
A study was conducted that ensured that chia seed re-established the antioxidant system and improved insulin and glucose tolerance in dies induced obese rats.
It happened because treating the rats with the oil extracted from chia seeds restored the function of enzymes that help in breaking down of oxygen molecules that lead to oxidative stress.
It also restored the function of an enzyme that prevented the oxidation of cells of the body.
What does this mean? Chia seeds have antioxidant activity that prevents the formation of free radicals that reduced insulin resistance, thereby more absorption of glucose from the bloodstream and preventing its storage as fat in the liver thereby decreasing the chances of high cholesterol levels.
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