One of the most effective ways to promote better overall health is by adding heart-healthy omega-3-rich flax to your meals— flaxseeds, flax meal, or flaxseed oil.
The benefits of flaxseed are nothing short of extraordinary. Flaxseeds are a rich source of the essential fatty acid alpha-linolenic acid. Besides having an extremely high omega-3 content, flaxseed is also rich in dietary fiber and lignans. The soluble fiber aids in reducing carbohydrate absorption, stabilizing blood sugar levels, inhibiting cholesterol absorption, and lowering blood cholesterol levels.
Lignans—which are concentrated 800 times more in whole flaxseed than in other plants—are recognized for their cancer-fighting benefits, for their antiviral properties, and for helping to alleviate menopause symptoms. Also, a mounting number of scientific studies show that the omega-3 power found in flaxseed may even help improve symptoms of arthritis, multiple sclerosis, lupus, liver disorders, mental function and depression, eczema, psoriasis, acne, and dry skin—and that isn’t even a complete list of its health benefits.
For now, let’s talk about the benefits of flaxseed for heart health. Flaxseed and flaxseed oil have been used to reduce cholesterol. Some studies have proven that alpha-linolenic acid benefits people with heart disease. Early research suggests that flaxseed helps to lower high blood pressure, and when taken daily, it can reduce total cholesterol and less-healthy low-density lipoprotein cholesterol levels, while raising healthier high-density lipoprotein cholesterol.
Several studies also suggest that high-lignan flaxseed reduces the extent of atherosclerosis (a disease in which plaque builds up inside arteries). This plaque is made up of fat, cholesterol, calcium, and other substances found in the bloodstream. Over time, without proper care, plaque hardens and narrows the arteries, which limits the flow of oxygen-rich blood to vital organs and other parts of the body. As you can imagine, atherosclerosis can lead to serious problems, including heart attacks, strokes, or even death.
The lignan complex found in flaxseeds may therefore be beneficial in preventing atherosclerosis and reducing risk factors for coronary artery disease and stroke.
Flaxseed may decrease blood clotting, which could increase the risk of bleeding for people on anticoagulant and anti-platelet drugs, herbs, and supplements.
Because Flaxseed oil may lower blood pressure, those already taking drugs for blood, herbs, or supplements for blood pressure should be careful not to lower blood pressure too much.
Diabetics face a similar issue, since flaxseed may lower blood sugar levels. “Taking flaxseed with diabetes drugs or herbs or supplements with hypoglycemic potential might lower blood sugar too much,” the clinic states.
On the other hand, because flaxseed can have an anti-estrogen effect, it may decrease the effects of oral contraceptive drugs and estrogen replacement therapy.
Hop on the Flax Track With These Tips
Using a small coffee grinder, blender, or food processor, grind flaxseed to the consistency of finely ground coffee. Although ground flaxseed can be stored for a short time in the refrigerator, you'll get the most nutritional benefit by grinding the seeds as needed.Store whole flaxseed at room temperature for up to a year. Store ground flaxseed in your refrigerator for up to 90 days.
Flax spread is a flavorful butter that everyone will love. Smear it on steamed veggies or on anything that you would put butter on. Simply cube grass-fed butter or ghee and toss it into a saucepan over low heat until it lightly melts. Then pour the melted butter into a small storage container. Add four ounces of flax oil and stir until blended. Cover the mixture with the container lid, and store it in the refrigerator until it solidifies.
Delicious and nutritious flaxseed tea helps cleanse toxins from the kidneys and combat intestinal irritations (such as colitis) or mucous membrane inflammations. Steep one teaspoon of flaxseeds in 10 ounces of boiling water for 20 minutes. Strain and enjoy it with your breakfast, lunch, or dinner.
Flax meal can be home-toasted in the oven at 250 degrees Fahrenheit. Heating above 300 degrees F damages the oil and changes it into an unhealthy trans form. Spread flax meal on a baking sheet, place in the oven at 225 degrees F to 250 degrees F, and bake until crispy (about 15 to 20 minutes).
Drizzle flax oil over veggies and season to taste.
For baking, use flax in place of fat. Substitute three tablespoons of ground flaxseed for one tablespoon of cooking oil or butter. Note that baked goods will brown more quickly with flax, so either shorten the baking time or lower the oven temperature by 25 degrees F.
Use flax instead of eggs. Blend one tablespoon ground flax with three tablespoons of water and let stand for a couple of minutes, then use it in place of one egg.
Making flaxseed a regular daily food choice won’t only benefit your heart, but it will serve your entire body well. Even Hippocrates himself used flaxseed as one of his original medicines. So what’s not to love?
