Do Chia Seeds Lower Cholesterol?
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How Do Chia Seeds Lower Cholesterol?
They may benefit diabetics, and relieve constipation among other health benefits, but do chia seeds lower cholesterol?
That’s what we are going to examine in this post. So ride along with me!
Before I continue, I want to give a CAUTION! Even though Chia seeds are safe for most people, THEY MAY CAUSE an increased risk of CHOKING! This is because they swell up and can absorb around 10 to 12 times their weight in liquid when exposed to water or any liquid. That being said – don’t add them to your diet if you have trouble swallowing, or esophageal restrictions!
Chia is a complete protein seed, full of vitamins and minerals, rich in omega 3 fats and high in fiber.
The Chia plant grows naturally in Mexico and was a staple food for the Mayan and Aztecs.
It is a tiny seed that expands when soaked in water. The color of this seed ranges from white, to brown or black.
Chia does not really have any taste. Therefore it can be added to any meal without changing the flavor of the food.
It might add a nutty flavor to the meal, which is not bad if you ask me. And not when it is packed full of vital nutrients that are good for your health!
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Do Chia Seeds Lower Cholesterol?
Research suggests that chia seeds help lower LDL cholesterol naturally. But chia seeds alone may not solve all your cholesterol problems.
Besides adding chia seeds to your diet it is also recommended to eat a low fat diet and to do some exercise to help reduce cholesterol.
How Do Chia Seeds Lower Cholesterol?
There are several was that chia helps to reduce cholesterol levels and they include:
Omega 3 Fatty Acids
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Chia Seeds are cholesterol free, but rich in rich in unsaturated fatty acid called alpha-linoleic acid, which is an essential omega-3 fatty acid..
The Omega-3 fatty acids in Chia seeds are even higher than those in salmon.
These fatty acids protect the heart and may help to reduce bad cholesterol (LDL), blood pressure and inflammation.
Omega 3 fatty acids also help to lower triglycerides as well as increase good cholesterol (HDL).
Soluble Fiber
Chia Seeds have a high content of soluble fiber, which is unique because it can absorb ten times the weight of the seed in water.
When chia seed is soaked in water it forms a gel. This gel slows down the digestive system and lubricates the colon, facilitating digestion.
Since the colon is well hydrated, food does not stay long enough, therefore reducing the amount of cholesterol absorbed.
In addition, the fiber slows down the conversion of carbohydrates to glucose, controlling blood sugar spikes. This helps to guard against obesity and diabetes.
Insoluble Fiber in Chia Seeds may Help to Reduce Colesterol
The insoluble fiber in Chia seed acts as a sweeper, moving the food through the digestive system. It also helps to get rid of toxins and other waste substances.
This is why chia seed is regarded as one of the best foods for digestion.
The liver makes use of cholesterol to produce the bile acid, which helps in breaking down food.
When the digestive system works well, the food moves efficiently through the intestines and the bile acid is not re-absorbed.
The liver will then need to use more cholesterol to produce more bile acid. This then will lower the cholesterol levels in the blood.
Losing weight is always beneficial when it comes to lowering cholesterol levels and obesity increases the risk of high cholesterol. Chia seed is rich in fiber, which helps to curb your appetite.
The seed expands when in contact with water, making you feel satisfied, without eating a large portion of food.
So you eat less, which may lead to weight loss, thereby helping to lower cholesterol.
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If you are on medication, consult with your doctor before eating chia seeds as it may interact with some medications. Some people may also be allergic to chia.
How to Consume Chia Seed for Lower Cholesterol Levels
Chia seed can be eaten whole or ground. You can sprinkle them on your meals, like soups, stews, yogurt, and salads. Or you can add it to smoothies, juices or water.
It forms a gel when mixed with water. It might not be the most delicious drink, but it will be good for you.
Because chia is tasteless, you can add it to any food and it will not change the taste.
Not only can chia seeds lower cholesterol, but combine with a healthy diet they can improve your overall health. Is there so much strength in a tiny seed? Try it and see for yourself.
You should also drink a lot of water when taking chia seeds to avoid dehydration and choking. This is because chia absorbs so much water.
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Comments
How much should you consume a day for health benefits?
2 tablespoon a day.
If i put chia seeds in oatmeal do i first soak them and secondly is it ok to heat them.
Yes, Linda, you should soak it to soften the chia seeds (that’s how I like mine – soft). I also heat mine because I don’t like my oatmeal cold, but if you like yours cold, you don’t need to heat it.