Chia or flax? Experts reveal which seed protects your heart best

A form of oil seeds flush with omega-3 fats and fiber, Flax aids digestion along with keeping heart ailments and Type-2 diabetes at bay. Also known as Linum, Flax have been used for thousands of years, with their origins being traced to the Middle East .

The anti- inflammatory properties of flax made it a sensation online, with many creators promoting its benefits for everything—from strand of hair to peel of skin. It’s recommended that flax seeds should be grinded well before eating. Flax seeds are usually brown or yellow. You can buy them whole, ground, roasted, or as flaxseed oil.

Nutrition facts of flax seeds:

100 grams (3.5 ounces) of flax seeds have 534 calories. One tablespoon (10 grams) has 55 calories. Flax seed nutrition per tablespoon: 1.9g protein, 3g carbs, 0.2g sugar, 2.8g fiber, 4.3g fat, 7% water. Flax seeds are good for your heart because they have omega-3 fatty acids, lignans, and fiber.

Chia seeds for heart and cholesterol

Chia seeds are also famed for their phenolic compounds along with the gallups of antioxidants and proteins found in it. However, its relation with heart health is yet to be confirmed. Different research used different people, amounts, and time periods. We can’t say for sure that chia seeds are a guaranteed heart protector, but some ideas exist about how they may help, as stated by Verywell Health.

Usually recommended to be mixed with water to form a gel-like formula, Chia is recommended for people struggling with cholesterol with its rich dose of antioxidants and Omega-3. Omega-3s may increase HDL (“good”) cholesterol. Antioxidants help prevent LDL (“bad”) cholesterol from damaging arteries. The Oxidized LDL cholesterol is known to be one of the primary plaque forming compounds in heart arteries.

Seeds to control blood pressure

Chia antioxidants help stop this. Chia seeds have alpha-linolenic acid (ALA), a plant omega-3 that may reduce inflammation in blood vessels and the body. Both chia and flax seeds may look like bird food but act like tiny pharmacies for the body. They are rich in fiber, omega-3s, and antioxidants, as per the reports.

The gel of the chia seed and water concoction also slows the digestion process which helps process food and energy better. The slow digestion also leads to better processing of high fat food and sugar, which controls sudden blood pressure spikes. Nutritionists call it “nature’s sponge” that soaks up fats before they clog arteries.

Known to have nutty notes, Flax seeds also mitigate the blood flow, hence making the pressure go easy on the arteries. They are also flush with lignans and other antioxidant plant compounds.

Regular checks and frequent visits to the doctor at the slightest twitch of discomfort is recommended for people, especially above 30, apart from adding the tiny beads of nutrients to your diet.

This article is for academic purposes, please consult your doctor for proper guidance.

FAQs

Q1. Which seed is better for heart health, chia or flax?
Both chia and flax seeds help the heart in different ways, so experts suggest adding either or both to your diet.

Q2. How do chia and flax seeds lower cholesterol?
Chia forms a gel that removes cholesterol, while flax has omega-3s and lignans that reduce bad cholesterol.