Flax Seeds Keep Hunger At Bay Which May Aid Weight Control
If you have the tendency to snack between meals, you might want to consider adding flax seeds to your beverage to stave off hunger pangs.
One study found that adding 2.5 grams of ground flax fiber extract to a beverage reduced feelings of hunger and overall appetite .
The feelings of reduced hunger were likely due to the soluble fiber content of flax seeds. It slows digestion in the stomach, which triggers a host of hormones that control appetite and provide a feeling of fullness .
Flax seeds dietary fiber content may aid weight control by suppressing hunger and increasing feelings of fullness.
Flax seeds keep you full for longer and may help you manage your weight by controlling your appetite.
How To Add Flax Seeds To Diet
Try healthy flax seeds recipes to make your meal wholesome. You can use the flax seeds powder to smoothies, soups, and raita or can replace your salad dressing oil with flax oil. You can replace your regular oil with flax oil. They are an abundance of omega-3 and omega-6 fatty acids. These are like elixirs for our body and protect our cells from damages of various kinds.
You can have a healthy start to your day by adding flax to regular breakfast items like protein cereal, porridge, pancakes, muffins, omelettes, and wash it down with a flax smoothie. You can sprinkle ground flax over berries and cooked vegetables.
Top 10 Health Benefits Of Flax Seeds
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For centuries, flax seeds have been prized for their health-protective properties.
In fact, Charles the Great ordered his subjects to eat flax seeds for their health. So its no wonder they acquired the name Linum usitatissimum, meaning the most useful.
Nowadays, flax seeds are emerging as a super food as more scientific research points to their health benefits.
Here are 10 health benefits of flax seeds that are backed by science.
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Flax Seeds And Oil Benefits
Flax seeds and oil are rich in omega-3 fatty acids, mainly alpha-linolenic acid , which has miraculous health benefits for cardiac and neural health. Besides, flax seeds are rich in iron, vitamin E, B1, B6, calcium, protein, and fibre. Lignans present in flax seeds help prevent the risk of developing breast and prostate cancer due to their antioxidant property.
How To Use Flaxseed Oil
Flaxseed oil is sensitive to light and heat, so it is best to buy it in an opaque or dark glass bottle to protect it from the light and store it in a cool, dark place.
The taste of flaxseed oil is mild. People can drink a spoonful straight or incorporate it into dips and sauces.
People can also use flaxseed oil instead of other oils or butter for cooking. Flaxseed oil is sensitive to heat, so cooking with it will change the nutritional properties.
For those who do not want to add flaxseed oil to food, it is also available in capsule form as a supplement.
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Research Says Eat Heart Healthy Omega 3 Flax
Studies have shown that flax is a Food Lowering Cholesterol Bad levels in the body. Flax helps to reduce the bad LDL cholesterol and lower blood triglyceride levels as well as keep blood pressure from being elevated due to its omega-3 fatty acid content.
Flax seed also helps in preventing platelets from getting sticky and reduces chances of heart attacks. Itâs easy to see the beneficial connection flax seed and cholesterol have for health!
Eat To Lower Your Cholesterol
Cholesterol isnt all bad news. Follow these tips to lower your cholesterol, the natural way.
Chances are, youve heard a thing or two about cholesterol. Having high blood cholesterol is a risk factor for developing heart disease.
But did you know that you can reduce your cholesterol level by making smart food choices? Its true!
Before we get to the details, lets be clear on what were talking about. For years, cholesterol has had a bad rep that it doesnt really deserve. The truth is, we need cholesterol to function. Your body makes most of the cholesterol it needs. The rest comes from foods you eat.
Heres the important thing: Dietary cholesterol found in meat, poultry, eggs and dairy products has less impact on increasing your blood cholesterol level. Foods that contain lots of saturated fat are the true culprits.
Now heres how to make nutritious choices to lower your blood cholesterol.
Keep eating simple
In the last 20 years, the rules on healthy eating have shifted. Super restrictive diets arent sustainable or the healthiest choice. Rather than zeroing in on a single nutrient, nutrition research shows the quality of your diet matters more. A diet filled with the right portions of whole, unprocessed foods can help decrease heart disease and stroke. What does that look like? For a healthy, balanced eating plan:
Cook at home
Choose more fibre
Each of these options will provide you with two grams:
- ½ ripe avocado
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How To Store Flax Seeds
You will be able to purchase flax seeds either whole or ground. Ground flax seeds are obviously more convenient, but they need to be kept in an airtight and opaque container for up to 30 days, to prevent their omega-3 fats from oxidising.
Whole flax seeds need to be ground in a coffee grinder at home, to make their alpha-linolenic acid available.
If you are purchasing flax seed oil, look for one in an opaque bottle, and store it in the refrigerator. It should not be used in cooking due to the low smoke point. But, it can be added to foods after they have been heated, or used as the basis for salad dressings.
What Happens If I Eat Flax Seeds Everyday
Flax seeds are an excellent source of omega-3 fatty acids, fiber, protein, vitamins, minerals, antioxidants, and phytochemicals. They also contain lignans, which are plant compounds that act as natural hormones.
Flax seeds are often used as a dietary supplement because of their health benefits. There are people who consume flax seeds daily without any side effects. Dr. Gregor recommends that you eat 1 tablespoon of flax seeds a day.
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Top 10 Cholesterol Lowering Foods
Cholesterol is a steroid lipid present in the blood, necessary for the proper functioning of cell membranes and the production of vitamin D and certain hormones.
High cholesterol levels are a risk factor for heart disease and stroke. Cholesterol-lowering foods are therefore a great addition to anyones diet for optimal health and as a preventative measure.
Cholesterol-lowering foods include oat bran, flax seeds, garlic, almonds, walnuts, whole barley, and green tea. Below is a detailed list of foods which lower bad LDL cholesterol, while leaving the good HDL cholesterol largely unaffected.
What About Flaxseed Oil
The resurgence of the use of flaxseed oil is due to its nutritional properties and health benefits.
Its usually extracted by a process called cold pressing.
Given that oil is sensitive to heat and light, its best kept in dark glass bottles and stored in a dark, cool place like a kitchen cabinet.
Because some of its nutrients are heat sensitive, flaxseed oil is not suitable for high-temperature cooking.
Nevertheless, some studies have shown that using flaxseed oil in light stir-frying of up to 350°F/177°C did not cause any reduction in the quality of the oil (
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Reducing The Risk Of Cancer
Flaxseed contains omega-3 fatty acids. suggests that these may help prevent different types of cancer cells from growing.
Flaxseed also contains lignans, which are antioxidants that may growth by preventing them from forming new blood vessels.
One 2013 survey found a lower incidence of breast cancer among females who consumed flaxseed regularly.
Also, in 2018, the authors of a review concluded that flaxseed may help reduce the risk of breast cancer after menopause.
Lignans are a type of phytoestrogen, which is a plant-based nutrient that acts in a similar way to estrogen. There has been some concern that phytoestrogens may increase the risk of breast cancer, but
may help prevent cardiovascular disease. Flaxseed contains all of these nutrients.
Flaxseed also contains phytosterols. Phytosterols have a similar structure to cholesterol, but they help prevent the absorption of cholesterol in the intestines.
Consuming phytosterols may therefore help reduce levels of low-density lipoprotein , or bad, cholesterol in the body.
In 2010, looked at the effect of flaxseed on the cholesterol levels of males with moderately high cholesterol. Participants took either a 20 milligram capsule containing lignans, a 100 mg capsule, or a placebo for 12 weeks.
Cholesterol levels fell after taking lignans, especially in those who took the 100 mg capsules.
Learn more about soluble and insoluble fiber here.
Top 10 Benefits Of Flaxseed
I got curious about what Dr. Achyuthan Eswar had to say about flaxseeds. In a nutshell this is what he says:
- Flax Seeds Are Loaded With Nutrients
- Flax Seeds are High In Omega-3 Fats
- Flax Seeds Are a Rich Source of Lignans. Which May Reduce Cancer Risk.
- Flax Seeds Are Rich in Dietary Fiber
- Flax Seeds May Improve Cholesterol
- Flax Seeds May Lower Blood Pressure They Contain High-Quality Protein
- Flax Seeds May Help Control Blood Sugar
- Flax Seeds Keep Hunger at Bay, Which May Aid Weight Control Flax Seeds Can Be a Versatile Ingredient
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Flaxseed For Cholesterol Reduction
Director, Holistic Nursing Consultants, Port Angeles, WA Dr. Keegan reports no consultant, stockholder, speakers bureau, research, or other financial relationships with companies having ties to this field of study.
Historically, flaxseed, purported to be one of the original medicines used by Hippocrates, has been highly regarded because of its healing properties. Flaxseed recently has gained attention in the area of cardiovascular disease primarily because it is the richest known source of both alpha-linolenic acid and the phytoestrogen lignan, as well as a good source of solublefiber.1
The Problem of High Cholesterol
The average American diet contains 34% fat11.2% saturated fat, 14.9% monounsaturated fat, and 7.8% otherfats.2 One study examining the association between lipoprotein ) and coronary heart disease among women with Type 2 diabetes found that increased Lp levels were independently associated with cardiovascular risk among diabeticwomen.3
Diet to Reduce Cholesterol
Botany and History
Flaxseed, Linum usitatissimum, which means most useful, originated in Mesopotamia. Flax was first planted in the United States after the early colonists arrived in North America. Canada currently is the major producer of this plant. Most flaxseed grown in the United States comes from farms in NorthDakota.5
Mechanism of Action
Three animal-based studies support the use of flax to reduce cholesterol.
Formulation and Dosage
Conditions For Foods To Carry The Claim:
The following qualifying criteria apply to all food products carrying the above-mentioned health claim.
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Health Benefits Of Flaxseed
Helps reduce bad cholesterol.
May improve blood circulation.
Contains lignans, phytosterols, antioxidants, vitamins A and B6, minerals such as calcium, iron, magnesium, phosphorus, zinc, copper, manganese, selenium, iodine, potassium, niacin, riboflavin, thiamine, vitamin C, folate, pantothenic acid, biotin, choline, folic acid, and protein.
Can aid weight loss.
Good source of dietary fibre.
Rich in essential oil.
Flax Seeds Can Be A Versatile Ingredient
Flax seeds or flaxseed oil can be added to many common foods. Try the following:
- Adding them to water and drinking it as part of your daily fluid intake
- Drizzling flaxseed oil as a dressing on salad
- Sprinkling ground flax seeds over your hot or cold breakfast cereal
- Mixing them into your favorite yogurt
- Adding them into cookie, muffin, bread or other batters
- Mixing them into smoothies to thicken up the consistency
- Adding them to water as an egg substitute
- Incorporating them into meat patties
Flax seeds are versatile can be easily added to your daily diet. There are a variety of recipes you can try.
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Flax Seeds May Improve Cholesterol
Another health benefit of flax seeds is their ability to lower cholesterol levels.
In one study in people with high cholesterol, consuming 3 tablespoons of flaxseed powder daily for three months lowered total cholesterol by 17% and bad LDL cholesterol by almost 20% .
Another study of people with diabetes found that taking 1 tablespoon of flaxseed powder daily for one month resulted in a 12% increase in good HDL cholesterol .
In postmenopausal women, consuming 30 grams of flax seeds daily lowered total cholesterol and LDL cholesterol by approximately 7% and 10%, respectively .
These effects appear to be due to the fiber in flax seeds, as it binds to bile salts and is then excreted by the body.
To replenish these bile salts, cholesterol is pulled from your blood into your liver. This process lowers your blood levels of cholesterol (
This is definitely good news for those wanting to improve their cholesterol.
The high fiber content of flax seeds can help lower cholesterol and may play an important role in improving heart health.
Flaxseed Oil And Cholesterol Does It Really Help
In this article, I wanted to examine if flaxseed oil could help with cholesterol control. Most people these days will have a pretty good understanding of what cholesterol is, and more importantly, understand that it needs to be controlled. For those that dont here is a brief summary of what it is and the elements that can contribute to high cholesterol levels.
According to Medical News Today, it is known as a lipid fat that is produced by the liver and in fact, it is actually vital that we have cholesterol in our bodies.
In the USA today the levels of this are higher than in any other industrial nation, and this is especially true for American children. According to the Centers for Disease Control and Prevention, 1 in 10 children has an elevated cholesterol level.
Their research can be read here by clicking on this link Cholesterol Levels In The USA
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Just Listening To Folks Using Flaxseeds In Their Food I Figured You Could Use It In Different Ways Some Of Them Include:
Just Listening To folks using flaxseeds in their food, I figured you could use it in different ways. Some of them include:
1.) Flaxseeds Chutney. Add flaxseed to any spicy chutney.2.) Add Flaxseeds to plant-based mylks.3.) Use Flaxseeds in Rotis, Khakras, Chapattis.4.) Make Flaxseed Podi along with Chutney powder.5.) Flax seed raita with plant-based curds.6.) Flax seed smoothie.
12. Homemade veg protein powder with flaxseed13. Buckwheat bread with flax seeds14. Almond Bread with Flax seeds15. Jowar bread with flax seeds16. Gluten free Almond flax seed bread without eggs.17. Multigrain Methi Thepla with flax seed
18. Pre-workout Smoothie with Flaxseeds for Athletes19. Healthy Lunch salad with flax seeds20. Flax seed Laddus enriched with Vitamin B1221. Peanut Butter Coconut Balls with Flax seeds22. Oats Granola Bars with Peanut Butter and Flax seeds23. Coconut Flour Eggless Pancakes with flaxseeds24. Lactose-free Multigrain healthy cracker with flax seeds25. Multigrain Methi Thepla Dough with Flax seeds26. Zucchini and flax seed muffins27. Raspberry Oatmeal Flax seed Nut Bars28. Coconut Basil Flaxseed Smoothie29. Flax seed crackers with beetroot dip30. Rajgira Buckwheat Brown Rice Flour Khakhra with flax seed31. Flax seeds chutney Mix32. Vegetable Dosa with Flax seeds33. Kosambari with flax seed.
The Cardiovascular Benefits Of Flax Seed
A group of researchers investigated the benefits of flaxseed lignan extract for reducing serum cholesterol and preventing blockage of arteries by fatty deposits in rabbits. This study was published in the journal, Circulation, in 1999.
The results of the study showed that the lignan extract of flaxseed can reduce total serum cholesterol as well as LDL cholesterol levels. In addition, this flax extract increased HDL cholesterol and provided antioxidant protection to inhibit the oxidation of LDL cholesterol.
The combination of these effects reduced atherosclerosis by 73%.
This study proved that the lignan fraction of flaxseed can improve cardiovascular health by improving lipid profile and by its antioxidant effect.
An earlier study also confirmed this cardiovascular benefit of flaxseed in rabbits. This study was published in the journal, Atherosclerosis, in 1997.
This study linked the cardiovascular benefit of flaxseed with its omega-3 fatty acid and lignan content.
The researchers identified that flaxseed omega-3 fatty acids can inhibit the production of pro-inflammatory cytokines such as interleukin-1, leukotriene B4 and tumor necrosis factor. Furthermore, the lignans in flaxseed can improve cardiovascular health by their anti-platelet and antioxidant properties.
This study indicates that flaxseed supplementation can help prevent heart attack and other cardiovascular diseases caused by high cholesterol levels.
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