How A healthy heart needs a daily dose of chia seeds; know its benefits

Chia seeds contain Omega-3 fatty acids that help reduce the chances of heart diseases by providing the body with healthy fats acids that help manage high cholesterol levels better.

KEY HIGHLIGHTS

There’s no denying that chia seeds can work wonders in helping one maintain a healthy weight and also support weight loss for those struggling with obesity issues.
However, this superfood is capable of doing way more by keeping a check on heart health.
At a time when hypertension (high blood pressure) and high cholesterol concerns are rising exponentially along with cases of heart attack, cardiac arrest, and stroke, these little powerhouses of nutrition offer some hope.

New Delhi: There’s no denying that chia seeds can work wonders in helping one maintain a healthy weight, and also support weight loss for those struggling with obesity issues. However, this superfood is capable of doing way more by keeping a check on heart health. At a time when hypertension (high blood pressure) and high cholesterol concerns are rising exponentially along with cases of heart attack, cardiac arrest, and stroke, these little powerhouses of nutrition offer some hope.

A healthy heart is of utmost importance because this organ pumps blood to other body parts. The heart never stops working even when one is working out, eating, sleeping, or just lazing around. Keep reading to know how chia seeds could help keep the heart healthy with their high vitamin, antioxidants, and fatty acids content.

Better management of high cholesterol levels: Chia seeds contain Omega-3 fatty acids that help reduce the chances of heart diseases by providing the body with healthy fats acids that help manage high cholesterol levels better.
Controlling hypertension: Chia seeds can also reduce high blood pressure levels. This is also achieved by Omega-3s in chia seeds that aid the same in patients by clearing the blockages in the arteries and relaxing blood vessels.
Reducing inflammation: Chia seeds also contain polyphenols that have antioxidant properties. This can help avert the chances of oxidation of lipids and prevent the formation of free radicals.

Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness program or making any changes to your diet.

High in fiber,

A diet with adequate fiber helps prevent constipation and keeps the digestive tract healthy, but many Americans do not eat enough.

Chia seeds can help people to meet dietary requirements for fiber. One serving of 28 grams (g), or 2 1/2 tablespoons (tbsp), provides just under 10 g Trusted Source of fiber. The daily recommendation for adults is 25–30 g, so a serving of chia seeds can fulfill 30% of this.

May help with weight loss

In addition to helping with digestive health, fiber may help people feel fuller for longer. This can make high fiber foods useful for those trying to reach a moderate weight.

However, there is little evidence to support the claim that chia seeds in particular can promote weight loss. An older 2011 review concluded that there was limited data to suggest this, but a small 2014 study Trusted Source involving 26 people found chia seeds did not improve weight loss compared with a placebo.

More robust research is necessary to determine if chia seeds are especially useful for reaching a moderate weight.

May help increase HDL cholesterol

A 2021 review of 10 clinical trials found that chia seeds increased the amount of high-density lipoprotein (HDL) cholesterol and lowered low-density lipoprotein (LDL) cholesterol. HDL cholesterol is also known as “good” cholesterol, while LDL is known as “bad” cholesterol.

The authors concluded that chia seeds have a protective effect on the balance of lipids in the blood and a neutral or beneficial effect on other markers of cardiovascular health.

These findings may mean chia seeds could be a good addition to the diet of those who want to lower LDL cholesterol or raise HDL cholesterol. However, it is important to note that no single food can treat high cholesterol.

May reduce spikes in blood sugar

A very small 2017 study Trusted Source involving 15 participants found that compared with flax seeds, chia seeds slowed down how quickly the body released glucose, reducing the spike in blood sugar that comes after eating carbohydrates.

This could prove useful to people with type 2 diabetes, but there are no studies that specifically prove chia seeds can help with managing blood sugar levels in those with the condition.

High in Omega-3 and Omega-6

Chia seeds contain 6.72 g Trusted of polyunsaturated fatty acids (PUAS) per serving. This includes Omega-3 and Omega-6.

Researchers are still learning about how PUAS affect health, but a 2020 review of 86 clinical trials found that higher Omega-3 intakes could reduce the risk of heart attacks and their associated risk factors. This may mean chia seeds are a good addition to a heart-healthy diet.

However, the authors highlighted that the evidence was only low to medium quality. No studies have proven that consuming chia seeds in particular can reduce the chance of heart disease.