Flaxseed meal and heart health….a dynamic duo

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I absolutely love flaxseed. It is a super food in its own right. More and more research is showing us how powerful this food can really be, especially when it comes to cardiovascular health.

Flaxseed oil is high in ALA, an essential fatty acid which helps to lower bad cholesterol. The whole seed (ground) also has cholesterol lowering effects. Studies have showed that taking flaxseed is safe to use alongside cholesterol lowering medications, making it a win for all. The more we can incorporate dietary changes to support our health the better!

Flaxseeds are thought to protect cardiovascular health in a few different ways. Studies have suggested that diets rich in flaxseed omega’s help prevent hardening of the arteries and keep plaque from building up by keeping white blood cells rom sticking to the inside of the blood vessels.

Cholesterol lowering effects can also be contributed to the high amount of fibre found in the flaxseeds, preventing cholesterol reabsorption, and encouraging the removal of excess cholesterol from the body. And more research is currently being done to establish flaxseeds ability to stabilise blood sugar levels, another contributing factor to cholesterol levels.

A number of studies have been conducted on the affects of flaxseeds on blood pressure and the overall data suggests that consuming the whole seed for a duration of 12 weeks or longer has a beneficial effect on reducing blood pressure. So incorporating the whole seed (preferably in the form of meal) into your diet will assist in the maintenance of healthy blood pressure.

Flaxseed it is not just a one trick pony. As well as all of these emerging cardiovascular benefits of flaxseed it is a fantastic source of fibre and great for digestion. It is anti-inflammatory, covering a range of conditions, as well as having a hormonal influence in terms of supporting the transition into menopause thanks to the lignans found in the flaxseeds and their phyto-oestrogenic effect.

Tips for buying flaxseed:

Buy the whole seed, and grind it yourself. Grind enough for 1-2 days and keep it in the fridge as the good fats in the flaxseed are prone to oxidation and have the potential to go rancid. Extra points if you buy organic

Just buy the brown flaxseeds, no need to be swayed by the pretty golden seeds, you will be paying more and getting a nutritionally similar product.

You can buy it already ground, but if it kept on the shelf stay away! In the fridge only people, I cannot stress this point enough! Health food shops do a good job of keeping your flaxseed fresh.

Linseed and Flaxseed are the same thing. Confusing, I know.

Tips for using Flaxseed:

Adding between 1teaspoon and 2 tablespoons of flaxseed to various things in your diet. You can mix in with smoothies, sprinkle over porridge or muesli, add to cereals, stir into muffin mixes or even just have it in water.

Karah xx