How is flaxseed good for my heart health?
Introduction:
One of the most healthful additions to a heart healthy diet is ground flaxseeds. This wondrous little seed has played an important part of human history for over 5,000 years. Native to the Mediterranean, flax has been used not only as a food, but also for its fibers, which can be woven into linen cloth. Now most valued for its ability to reduce the risk of breast and prostate cancer, a new study from the Canadian Center for Agri-Food Research highlights another important effect in promoting cardiovascular health.
Nutritional profile of flaxseed:
There are two main types of flaxseed: golden flaxseed and brown flaxseed. Their nutritional profiles are very similar and both contain the same number of short-chain omega-3 fatty acids.
The American Nutrition Association highlighted the importance of this "neglected food," stating that flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also, "an excellent source of fiber and a good source of minerals and vitamins."
Flaxseed is very low in Cholesterol and Sodium.
Nutritional value of flaxseed per 20 g (2 tbsp)
Energy - 54.7 kcal (DV = 3%)
Carbohydrates - 3.0 g (DV = 1%)
Sugars - 0.2 g
Dietary fiber - 2.8 g (DV = 11%)
Fat - 4.3 g (DV = 7%)
Saturated fat - 0.4 g (DV = 2%)
Monounsaturated fat - 0.8 g
Polyunsaturated fat - 2.9 g
Protein - 1.9 g (DV = 4%)
Thiamine (vit B1) - 0.2mg (DV = 11%)
Riboflavin 0.0mg
Niacin (vit. B3) - 0.3mg (DV = 2%)
Pantothenic acid (B5) - 0.1mg (DV = 1%)
Vitamin B6 - 0.0 mg
Folate - 8.9 mcg (DV = 2%)
Vitamin C - 0.1 mg (DV = 0%)
Calcium - 26.1mg (DV = 3%)
Iron - 0.6mg (DV = 3%)
Magnesium - 40.2 mg (DV = 10%)
Phosphorus - 65.8mg (DV = 7%)
Potassium - 83.3 mg (DV = 2%)
Zinc - 0.4mg (DV = 3%)
Source: USDA Nutrient Database
Flax seed is rich source of ALA:
Refrigerating flaxseed oil because of its high polyunsaturated fat content is worth the trouble. Why? Because flaxseed oil is one of the richest sources of the essential fatty acid of ALA. Dietary ALA is essential in the same way that vitamin C, folic acid, magnesium and calcium are essential: our bodies cannot make it. Therefore, we must obtain ALA from our diets. Humans can make the long-chain omega-3 fats (EPA and DHA) from ALA, although not always in sufficient amounts.
Health benefits of flax:
Lowering colestrol:
Researchers at the Iowa State University's Nutrition and Wellness Research Center found that cholesterol levels lowered among men who included flaxseed in their diet. Suzanne Hendrich, lead author of the study, said that for "people who can't take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit."
Improves sugar level:
There is strong evidence to suggest that consuming flaxseed every day improves glycemic control in obese men and women with pre-diabetes4, according to a study published in Nutrition Research.
Make your heart healthier:
Indeed, flaxseed can be good for your heart health. Flaxseed has been shown in clinical trials to affect low-density lipoprotein (LDL) cholesterol and lipoprotein(a), both of which increase the risk for atherosclerotic diseases (i.e. coronary heart disease, stroke...). It is also beneficial in reducing blood pressure and inflammation and does not adversely affect HDL (good cholesterol).
Some statics about flaxseed used by heart patients
The Lyon Heart Diet Study was among the first to show a benefit of a high ALA-diet in reducing heart disease risk. The volunteers in this study had survived a heart attack. Half of them (144 in number) were assigned to eat a Mediterranean-type diet high in ALA; the other half (83) received no dietary instruction. Their heart health was tracked for 46 months. Those volunteers who ate a Mediterranean-type diet high in ALA experienced a 50-70% reduction in their recurrence of cardiac outcomes like angina, stroke, heart failure and the like after four years of follow-up.
In the Nurses Health Study, women with an ALA intake of roughly 1.2 grams per day had a 38% to 40% lower risk of sudden cardiac death. The health data from more than 76,000 women were analyzed for this study. In a Danish study involving about 230,000 women and men, each additional gram of dietary ALA consumed by men was associated with a 15% lower risk of having a heart event (such as a heart attack or arrhythmia) and a 23% lower risk of dying from a heart event. (No consistent effect was found among women.) An analysis of 27 clinical studies of more than 250,000 adults found that ALA was associated with a lower risk of heart disease overall and a lower risk of death from heart disease.
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Amazon.com - Read eBooks using the FREE Kindle Reading App on Most DevicesIntroduction:
One of the most healthful additions to a heart healthy diet is ground flaxseeds. This wondrous little seed has played an important part of human history for over 5,000 years. Native to the Mediterranean, flax has been used not only as a food, but also for its fibers, which can be woven into linen cloth. Now most valued for its ability to reduce the risk of breast and prostate cancer, a new study from the Canadian Center for Agri-Food Research highlights another important effect in promoting cardiovascular health.
Nutritional profile of flaxseed:
There are two main types of flaxseed: golden flaxseed and brown flaxseed. Their nutritional profiles are very similar and both contain the same number of short-chain omega-3 fatty acids.
The American Nutrition Association highlighted the importance of this "neglected food," stating that flaxseed is not only "an excellent source of two fatty acids that are essential for human health - linoleic acid and alpha-linolenic acid," but also, "an excellent source of fiber and a good source of minerals and vitamins."
Flaxseed is very low in Cholesterol and Sodium.
Nutritional value of flaxseed per 20 g (2 tbsp)
Energy - 54.7 kcal (DV = 3%)
Carbohydrates - 3.0 g (DV = 1%)
Sugars - 0.2 g
Dietary fiber - 2.8 g (DV = 11%)
Fat - 4.3 g (DV = 7%)
Saturated fat - 0.4 g (DV = 2%)
Monounsaturated fat - 0.8 g
Polyunsaturated fat - 2.9 g
Protein - 1.9 g (DV = 4%)
Thiamine (vit B1) - 0.2mg (DV = 11%)
Riboflavin 0.0mg
Niacin (vit. B3) - 0.3mg (DV = 2%)
Pantothenic acid (B5) - 0.1mg (DV = 1%)
Vitamin B6 - 0.0 mg
Folate - 8.9 mcg (DV = 2%)
Vitamin C - 0.1 mg (DV = 0%)
Calcium - 26.1mg (DV = 3%)
Iron - 0.6mg (DV = 3%)
Magnesium - 40.2 mg (DV = 10%)
Phosphorus - 65.8mg (DV = 7%)
Potassium - 83.3 mg (DV = 2%)
Zinc - 0.4mg (DV = 3%)
Source: USDA Nutrient Database
Flax seed is rich source of ALA:
Refrigerating flaxseed oil because of its high polyunsaturated fat content is worth the trouble. Why? Because flaxseed oil is one of the richest sources of the essential fatty acid of ALA. Dietary ALA is essential in the same way that vitamin C, folic acid, magnesium and calcium are essential: our bodies cannot make it. Therefore, we must obtain ALA from our diets. Humans can make the long-chain omega-3 fats (EPA and DHA) from ALA, although not always in sufficient amounts.
Health benefits of flax:
Lowering colestrol:
Researchers at the Iowa State University's Nutrition and Wellness Research Center found that cholesterol levels lowered among men who included flaxseed in their diet. Suzanne Hendrich, lead author of the study, said that for "people who can't take something like Lipitor, this could at least give you some of that cholesterol-lowering benefit."
Improves sugar level:
There is strong evidence to suggest that consuming flaxseed every day improves glycemic control in obese men and women with pre-diabetes4, according to a study published in Nutrition Research.
Make your heart healthier:
Indeed, flaxseed can be good for your heart health. Flaxseed has been shown in clinical trials to affect low-density lipoprotein (LDL) cholesterol and lipoprotein(a), both of which increase the risk for atherosclerotic diseases (i.e. coronary heart disease, stroke...). It is also beneficial in reducing blood pressure and inflammation and does not adversely affect HDL (good cholesterol).
Some statics about flaxseed used by heart patients
The Lyon Heart Diet Study was among the first to show a benefit of a high ALA-diet in reducing heart disease risk. The volunteers in this study had survived a heart attack. Half of them (144 in number) were assigned to eat a Mediterranean-type diet high in ALA; the other half (83) received no dietary instruction. Their heart health was tracked for 46 months. Those volunteers who ate a Mediterranean-type diet high in ALA experienced a 50-70% reduction in their recurrence of cardiac outcomes like angina, stroke, heart failure and the like after four years of follow-up.
In the Nurses Health Study, women with an ALA intake of roughly 1.2 grams per day had a 38% to 40% lower risk of sudden cardiac death. The health data from more than 76,000 women were analyzed for this study. In a Danish study involving about 230,000 women and men, each additional gram of dietary ALA consumed by men was associated with a 15% lower risk of having a heart event (such as a heart attack or arrhythmia) and a 23% lower risk of dying from a heart event. (No consistent effect was found among women.) An analysis of 27 clinical studies of more than 250,000 adults found that ALA was associated with a lower risk of heart disease overall and a lower risk of death from heart disease.
We are giving every one of our readers a free 30 days Amazon Kindle membership.
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