Chia seeds are a very nutritionally complete food that offers incredible health benefits, including its ability to lower LDL cholesterol levels, better known as bad cholesterol. Controlling the levels of this substance is vital for cardiovascular health, since its excess is one of the main causes of narrowing of the arteries, which prevents the correct flow of blood to transport oxygen to the heart and brain.
Chia seeds have become a natural alternative to receive healthy benefits, as they contain a large amount of protein, fiber and antioxidants . In addition, this food is very fashionable because it can be eaten raw, in salads, soups, yogurt or cereals. They can also be ground to add to smoothies and baked recipes. If you want to know how to take chia seeds to lower cholesterol , we invite you to continue reading this FastlyHealarticle.
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What are chia seeds?
They are the seeds resulting from the fruits of the plant that bears the same name and is native to Mexico. The rise of these seeds is due to the benefits it offers to health thanks to its complete nutritional composition and, above all, to its high content of Omega 3 fatty acids that help reduce cholesterol and triglyceride levels in the blood, reduce the high blood pressure, prevent colon and breast cancer and promote the production of hormones.
In addition, chia seeds are a great source of fiber and also contain vitamins B1, B2 and B3, calcium, iron, copper, phosphorus, magnesium and zinc, components that make them an excellent food alternative for vegetarians who need to replace the nutrients that your body does not receive through animal protein. The composition of chia provides the body with all the essential amino acids that it does not produce on its own.
Chia seeds properties
Do chia seeds work to lower cholesterol? Yes! The property of these seeds to control excess lipids in the blood is due to their high content of omega 3, fatty acids that the body does not produce and that have been considered the best alternative to reduce the concentration of cholesterol in the blood naturally. and without consuming medications. In addition, it has also been proven that the consumption of these seeds helps raise good cholesterol (HDL) and lowers the concentration of triglycerides.
As we mentioned earlier, cholesterol is responsible for the formation of plaque, a sticky substance that sticks to the arteries until they are narrowed. For this reason, this type of fat represents one of the first causes of heart attack and stroke, since it contributes to the obstruction of blood flow to the heart and brain. Consuming chia seeds not only helps to avoid this scenario, but it also helps fight other heart diseases such as hypertension .
In addition, chia seeds are rich in fiber and this substance helps the liver process fats in a better way and absorb those that have been accumulated, which also favors blood cholesterol levels and stimulates a slight weight loss . Fiber helps the liver to better perform its function of purifying toxins from the food and beverages we ingest, leading them out of the body through stools and urine. Likewise, the fiber content of these seeds also favors intestinal transit and, therefore, combats constipation .
How to take chia seeds to lower cholesterol
Chia seeds are a very versatile food that can be consumed alone, accompanied, mixed with food, in its natural form or ground. The recommended dose to maintain cholesterol levels is 5 grams of seeds per day, while the suggested dose to reduce concentrated cholesterol in the arteries is 25 grams per day . One tablespoon of chia seeds equals 5 grams. Here are some ways to consume chia seeds to lower cholesterol :
- In juices: it is perhaps the most common way that people prefer to consume chia seeds. Just add two tablespoons of chia seeds to the juice of your choice and take it on an empty stomach for better absorption. If you don’t want to chew the seeds, try grinding them together with the juice in a blender.
- In meals: chia seeds have an almost imperceptible flavor, so you can add them to salads, soups, creams and stews without modifying the taste of your recipes. Try spreading two or three tablespoons in the soup and, if you like it, try the salads as well.
- Chia water: Another alternative to taking chia seeds to reduce cholesterol is to put two tablespoons of seeds in a glass of water and let it sit overnight. The next day, drink the concentrated water with everything and seeds on an empty stomach.
- Chia and oatmeal: you can also prepare an oatmeal meringue with chia seeds. Add two tablespoons of oat flakes, half a glass of skim milk, two tablespoons of chia seeds and four strawberries to the blender, as they are one of the best fruits to fight cholesterol. Mix all the ingredients in the blender and drink on an empty stomach or as a snack between meals.
Ideally, to achieve 25 grams of chia seeds daily to lower cholesterol is to combine two of the above options. The seeds can be found in health food stores or herbalists and it is important that you make sure that the product comes from Mexico.
Other benefits of chia seeds
- Regulates blood clotting.
- It is the food that contains the highest amount of Omega 3.
- It helps control diabetes by keeping blood sugar levels regulated .
- During pregnancy it favors the growth of the fetus and the development of all its tissues.
- Regenerates injured muscles.
- Relieves joint pain caused by arthritis.
- Improves respiratory function and reduces asthma.
- Stimulates weight loss.
- It has large amounts of calcium that promote bone health.
Tips to lower cholesterol
Although it is proven that chia seeds can reduce bad cholesterol accumulated in the arteries, it is important to note that to see results, some changes in diet must also be made to facilitate the elimination of lipids and prevent cholesterol from rising again. Take into account the following tips :
- Reduce the consumption of fat, fried foods, sweets, cakes, white flour and pastries.
- He prefers lean meats like chicken, fish, and turkey without the skin.
- Exercise at least four times a week to help lower cholesterol and improve heart health.
- Cook your meals in the oven, grilled or steamed.
- Increase the consumption of foods rich in fiber such as whole wheat flour, whole wheat pasta, watercress, broccoli and oats.
- If you are overweight, go to the nutritionist to develop a meal plan according to your needs.
Some people have high cholesterol levels due to family inheritance. In these cases, the increase in this fat in the blood is due to the fact that the same body produces large amounts of this substance and the only way to maintain stable levels is through the consumption of special medications. If you have a family history of high cholesterol, visit your doctor for a routine checkup.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
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I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.