Flaxseeds (Linum usitatissimum) have come under the spotlight recently due to their high content of heart-healthy omega-3 fatty acids and fiber.[1,2,3] They are also rich in amino acids—arginine and glutamine—that prevent heart disease and boost immunity.[4,5]
Clinical studies show that daily consumption of flaxseeds can lower bad (LDL) cholesterol levels by nine to 18 percent.[6,7,8,9] Studies also suggest that flaxseeds can prevent diarrhea and constipation.[10,11,12] Research found that when 10gm to 20gm of flaxseed powder was given to people with type 2 diabetes daily, their fasting blood sugar levels were reduced by 19.7 percent.[13,14]
Lab and animal studies have shown that flaxseeds can suppress the formation of several types of cancers such as breast, colon, skin and lung cancer.[15,16] The fiber present in them can suppress hunger pangs and aid weight loss.[17,18]
Flaxseeds For High Blood Pressure
Blood pressure is the pressure exerted by the blood on the blood vessels. In cases of high blood pressure, this pressure stretches the tissues on the wall of the arteries beyond the healthy limit, which damages them.
Of all foods known to lower blood pressure, flaxseeds are considered to be one of the most effective.[19,20,21] They are the richest source of the lignan, secoisolariciresinol diglucoside (a plant antioxidant), which is known for its blood pressure-lowering properties. In a clinical study carried out over a period of six months on individuals with high blood pressure, systolic blood pressure (the pressure on the arteries when your heart pumps blood) was reduced by 10mmHg and diastolic blood pressure (the pressure on the arteries when your heart relaxes between beats) was reduced by 7mmHg .
In other studies, for every 5mmHg reduction in systolic blood pressure and for each 2-5mmHg reduction in diastolic blood pressure, the risk of stroke was reduced by 11-13 percent and the risk of heart disease is reduced by 34 percent.[23,24]
How To Take It
- Sprinkle a tablespoon of flaxseeds on your morning bowl of oatmeal or cereal.
- Or, add a handful to your fresh juice or smoothie. Here’s how you can make a delicious smoothie with leafy greens & flaxseeds.
Image Source: Shutterstock
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