Why Chia Seeds Could Help Prevent Heart Disease

A new study shows that chia seeds can help reduce risk factors for heart diseases, such as cholesterol, blood pressure, and high levels of triglycerides.

Chia seeds are commonly considered a superfood and have a number of health benefits including fiber, minerals, antioxidants, and plant-based protein.

It's easy to add chia seeds to your meals, but start with a very small amount and introduce them to your diet gradually.

Small but mighty, chia seeds are packed with nutrients that benefit everything from your brain to your heart. A new study published  has highlighted the power of these tiny ingredients to help cardiovascular health, showing how daily consumption can positively impact key health markers.

Let’s break down the details of this recent study and explore the ins and outs of these nutrient-dense seeds to learn what they can do for you.

What are chia seeds?

Perhaps you’ve noticed chia seed pudding popping up at cafes and on brunch menus, or seen chia-infused water trending across social media. But what exactly are these small morsels?

Chia seeds are tiny, edible seeds from the plant Salvia hispanica. They’re usually either black or white, and often have mottled grey spots when you look at them up close. Despite their small size, they are loaded with macro and micronutrients. 

Chia seeds expand and develop a gel-like texture when they’ve been soaked in liquid. For this reason, it’s usually best to soak them well before you consume chia seeds, to avoid any risk of them getting expanding in your esophagus. If you do consume raw chia seeds, it’s recommended to only sprinkle a small amount on another food like a salad or smoothie bowl. Do not consume plain spoonfuls of raw chia seeds. 

What did this study find?

Researchers reviewed 14 clinical trials involving 835 participants to see how chia seeds impacted health markers and issues including diabetes, blood pressure, lipids, and obesity indicators.

“Chia seeds were most effective for improving triglycerides, LDL cholesterol, body weight, and systolic blood pressure — with the best improvements at higher doses and longer duration,” says Sapna Peruvemba, MS, RDN, registered dietitian and founder of Health by Sapna. 

The study found that both small and large doses of chia seeds helped lower triglycerides, a type of fat found in blood that can put you at greater risk of heart disease when levels are too high. For reducing LDL cholesterol — often called the “bad cholesterol” — and blood pressure, high doses of chia seeds were most effective.

What do these findings mean for you?

The results of this study suggest that adding chia seeds to your diet may help reduce the risk of heart disease by lowering contributing factors such as levels of triglycerides, LDL cholesterol, and systolic blood pressure. But even beyond this research, chia seeds are often considered a “superfood” for a variety of health benefits they can provide.

Why are chia seeds a superfood?

Chia seeds are packed with several beneficial compounds that contribute to their labeling as a superfood, an unofficial term used for nutrient-dense ingredients. Here’s a breakdown of their key nutrients:  

Omega-3 fatty acids

Chia seeds are an excellent source of omega-3 fatty acids and especially ALA (alpha-linolenic acid). These healthy fats support brain function, heart health, and can help reduce inflammation. Since many Americans don’t get enough omega-3 fatty acids, chia seeds are a great plant-based option for acquiring them. 

Fiber

According to the United States Department of Agriculture (USDA), in a single serving of chia seeds, which is one ounce or about 2.5 tablespoons of dry seeds, you’ll get 9.75 grams of fiber. Dr. Disha Narang, MD, endocrinologist and director of obesity medicine at Endeavor Health, explains that the seeds’ high fiber content reduces inflammation, supports gut health, and helps relieve constipation. 

Peruvemba adds that chia seeds are particularly rich in soluble fiber, which helps slow digestion, keep you full for longer, stabilize blood sugar, lower LDL cholesterol, and promote digestion. Soluble fiber is what gives chia seeds their gel-like texture when mixed with a liquid. 

Plant protein

A single serving of chia seeds is nearly five (4.68) grams of protein, making it a great way to supplement a little extra protein in a plant-based diet.

Minerals

These tiny ingredients are packed with important minerals. Some of the most abundant minerals in a one-ounce serving include 95 mg magnesium (which supports muscle function), 179 mg calcium (for healthy bones), 244 mg phosphorus, and 115 mg potassium.

Antioxidants

Chia seeds are rich in antioxidants like polyphenols and phytosterols, which help fight inflammation and oxidative stress.

So, should you start eating more chia seeds?

 While 2.5 tablespoons of dry chia seeds are an excellent source of fiber, a sudden increase in the amount of fiber you consume may lead to bloating, gas, or stomach discomfort, says Pervumba. Both she and Narang recommend starting slow with just one tablespoon per day and gradually increasing the amount you eat.

Narang emphasizes that chia seeds should not be relied upon as a primary treatment for high blood pressure or cholesterol. Instead, they should be used as a complementary addition to a balanced diet and medicines as prescribed by your doctor.

Who shouldn’t eat chia seeds?

Individuals with gut conditions such as Crohn's disease, ulcerative colitis, and diverticulitis may need to temporarily limit fiber intake during flare-ups to reduce gut irritation. However, once symptoms subside, chia seeds may be reintroduced gradually, as they can help reduce inflammation and support long-term gut health. 

Regardless, people dealing with chronic gut issues should always consult their doctor to find out if and how they can add chia seeds into their diet.

How can I easily incorporate chia seeds into my everyday meals?

Chia seeds are versatile and easy to add to meals at any time of day. Here are a few simple ways to include them:

• Whip up chia pudding.
• Make energy balls or bites.
• Sprinkle on salads, grain bowls, yogurt, smoothie bowls, or cereal.
• Use as a thickener for soups or sauces.
  

This is the bottom line

A new study suggests that chia seeds can help lower blood pressure, cholesterol, and triglyceride levels, ultimately supporting heart health. Beyond that, we know that chia seeds are rich in fiber, omega-3s, and micronutrients, and offer a range of health benefits from improving heart health to supporting gut health. 

If you’re concerned that chia seeds might not be great for your digestive system, ask your doctor to find out. But for most people, adding a single serving of chia seeds into your daily diet can only do good things. Just be sure to start with a small portion and gradually increase your intake.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

The truth about cholesterol: 12 things you need to know – from eggs to weight to statins

What is good and bad cholesterol? Should you remove fat from your diet? And what about shellfish? Experts explain it all.

High cholesterol can cause heart problems and strokes – but levels can creep up without showing any symptoms. This is why, if you’re over 40, you should be getting your cholesterol checked every five years. It’s a simple enough concept, but, like alcohol and other things that could be slowly, invisibly damaging our bodies, cholesterol can feel a little abstract, hovering in the background less urgently than everything in the foreground of a busy life.

It doesn’t help when myths are flying about online, such as eggs being unhealthy because they contain cholesterol. Or when some fringe scientists and proponents of low-carb and high-fat diets dramatically downplay cholesterol’s significance in heart disease – arguing that sugar is a bigger risk to our health, despite all the evidence to the contrary. Nor does it help us laypeople that there are so many different ways to present – and therefore interpret – cholesterol levels.

And yet, says Manuel Mayr, a cardiologist and professor at Imperial College London, it’s important to act early to avoid levels creeping up: “Take prevention very seriously, because if your cholesterol is high, if it’s over decades, it builds up in your arteries.”

It might help to think of your circulatory system as a washing machine, he says. “If you have a lot of hard water, there’s a high risk of your washing machine getting a blockage.” When it comes to high levels of bad cholesterol, blockages can cause cardiovascular disease and could result in heart attacks and strokes. “The lifetime exposure is what damages the vessels over time,” Mayr adds.

So what is the truth about cholesterol? And how do you maintain healthy levels?

 

What is cholesterol?

Cholesterol, says Emily McGrath, a senior cardiac nurse at the British Heart Foundation (BHF), “is a fatty substance that is found naturally as part of your circulation”. We need a certain amount, says Tracy Parker, a senior dietitian at the same organisation, “for making things like hormones – like oestrogen and testosterone. And our cells need cholesterol to make them rigid and firm and solid. But when those levels go high, that’s a problem.” Our bodies make cholesterol, but levels are also affected by lifestyle and genetics.

There are two kinds of cholesterol in the blood. Low-density lipoprotein (LDL) is known as “bad cholesterol” because too much can cause plaque to build up in the arteries, increasing the risk of heart attack or stroke. High-density lipoprotein (HDL) is the good one. “HDL helps your liver to metabolise and reabsorb LDL into the bloodstream,” says McGrath, meaning HDL helps keep LDL levels in balance.

“What has been shown in numerous studies is that if you lower your bad cholesterol,” says Mayr, “you reduce cardiovascular events.”

When should you get your cholesterol checked?

The NHS advises five-yearly checks for those aged 40-74, with annual health checks for people 75 and over, says McGrath. “But if there are concerns over family history of heart disease, or if you’re suffering with angina-type chest pain, anyone is entitled to ask their GP for a check.”

What do the tests show?

Sometimes after an initial cholesterol test, you may be given a single number for the total LDL and HDL cholesterol in your blood. Ideally, the results would show a full lipid profile, says McGrath, “because that gives you the full breakdown of HDL and LDL and triglycerides, which is another type of fat we find in the blood.” All of these details together help paint a clearer picture.

Healthy HDL levels should be above 1mmol/L for men or 1.2mmol/L for women. “I don’t think I’ve ever heard of somebody saying they’ve got too high HDL,” says McGrath. LDL levels are considered healthy if below 3mmol/L. You should also get a cholesterol ratio number, which compares how much good (HDL) cholesterol you have within your total cholesterol levels. It is your total cholesterol divided by your HDL levels, and is considered healthy if below six – the lower the better.

What are triglycerides?

This other type of blood fat is significant because, says McGrath, “some people can have good cholesterol levels but high triglyceride, and it still puts them at risk.” Triglycerides are, essentially, “unused calories, a form of stored energy. Like the LDL, you still need some of it – if you use it for energy it will be taken out of your blood – you just don’t want too much of it.” Just enough is 2.3mmol/L or less, unless you’ve been asked to fast before your blood test, in which case the healthy limit is 1.7mmol/L.

Where do genetics come in?

While a healthy diet and active lifestyle are essential for all-round health, in many of us, says Mayr, “lipid levels are genetic, and if you have very high cholesterol, and you’re unfortunate to have inherited this from your parents, you need medication, because you can’t reach the target level just by making diet changes”.

The most common genetic lipid disorder, says McGrath, is familial hypercholesterolemia, which affects about one in 250 people: “If your father or your brother was under the age of 55 when they had a heart attack, or your mother or your sister were under 65, that’s an indication” that you might have it – and it’s worth getting your cholesterol tested. “Some people, unfortunately, might be the first person,” she adds. “So they don’t have any family history and find out by accident, or if, unfortunately, they have a heart attack.”

What else affects your risk of heart disease?

Cholesterol levels are usually given as part of a “key risk assessment”, which takes a range of factors into account. “Age, weight, family history, smoking status, alcohol intake, whether you have high blood pressure, ethnicity and gender. Men are at slightly increased risk of having high blood pressure, for example,” says McGrath. “If the key risk assessment is above 10%, you will be offered a statin.” Statins inhibit an enzyme the liver needs to make cholesterol, which reduces the amount of LDL cholesterol in the blood. They also reduce the risk of plaques breaking off from artery walls and causing blockages.

If you’re offered statins, can you try lifestyle changes instead?

If your high cholesterol isn’t down to genetics, you are entitled to say that you’d like to trial lifestyle changes before medication, says McGrath. “Most GPs will be willing to let that person have a try at reducing it themselves and then seeing how they get on. It’s a conversation for the doctor and you.” A doctor would consider how much your cholesterol level is above five, and your other risk factors.

Exercise works wonders for that all-important cholesterol ratio by decreasing LDL and increasing HDL. And a healthy diet (more of which below) not only affects how much fat is floating around your blood, but it also helps the liver clear more LDL cholesterol. “On the surface of the liver you have LDL receptors, which are responsible for the metabolism of cholesterol,” says McGrath. “And you want a lot of these, so there are more to receive the bad cholesterol.” This boost in LDL receptors also happens when you take statins.

After making positive lifestyle adjustments, McGrath says you could start seeing results after six to eight weeks. “It can be that quick. And then you’ll probably be set a new target.”

Parker says that generally, “when you’re asking people to make changes to their diet, we get them to come back in three months and see what the effect is on their cholesterol levels. It’s hard for a lot of people, but small, simple changes make a big difference. Those healthy swaps. You may not be changing everything, but changing from a full-fat milk to a low-fat milk, or butter to an unsaturated fat spread, or cutting down on processed meat – those little things make a big difference over time. If you do it right most of the time, five out of seven days, you’re probably doing all right.”

How does body weight affect cholesterol levels?

Not everybody who is overweight or obese will have high cholesterol, but, says McGrath, “it’s a contributing factor. Your risk of heart disease increases when you have high cholesterol, high blood pressure, you’re overweight or obese, you’re inactive or have a poor diet. But if you’ve got high cholesterol and you are overweight or obese, losing weight will bring your cholesterol levels down.”

What are the best foods for good cholesterol?

All dietary fibre helps to lower cholesterol, says Parker, but the soluble fibre you find in oats, beans and lentils has an added effect. “It’s a particular type of fibre called beta-glucans. It forms a gel in the gut that stops cholesterol being absorbed into the body, and then you excrete it. Around 3g a day can help to maintain or lower cholesterol levels.” A bowl of porridge with about 40g of oats will provide about 1.4g of beta-glucans.

Oatcakes, beans and pulses are high in both general fibre and soluble fibre, “and a great low-fat protein source as well”, Parker adds. “So when you’re replacing meat in the diet with beans and lentils, you get this dual action to help lower your cholesterol.” This is part of the reason why a largely plant-based diet is recommended: “more fibre, more vitamins and minerals”. Most of us are still only consuming three of the five recommended portions of fruit and veg a day. “That includes things like unsalted nuts and seeds as well, because they contain healthy unsaturated fats, as well as fibre and other vitamins and minerals. You might have heard all these foods classed as the ‘portfolio diet’, as a group of foods that work together to help lower your cholesterol.”

Unsaturated “good” fats mean, says Parker, “monounsaturated oils that we find in things like olive oil, rapeseed oil, avocados, olives and nuts such as almonds, hazelnuts, pistachios. And not forgetting things like oily fish and linseed oils – they’re all the healthy fats we need to be eating more of. So it’s not really about low fat. It is about eating the right type of fats.”

What are the worst foods for cholesterol levels?

“When we talk about lowering cholesterol, it’s about reducing saturated fat in the diet, as we know that that’s linked to raised LDL cholesterol,” says Parker.

Foods high in saturated fat include processed meats and high-fat dairy such as butter and cream. Parker also mentions “the tropical oils, such as coconut (which has about 85% saturated fat) and palm oil (which has about twice the saturated fat of butter). They’re the foods that tend to hike your cholesterol levels up, and we know that when you replace those with unsaturated fat, there’s a reduction in your cardiovascular disease risk.”

Sugary foods should be kept to a minimum. And opting for low-fat foods that have added sugar to make them more palatable should be avoided. “Back in the day, they were removing fat from products and replacing it with sugar because of palatability, and that wasn’t doing us any good.” Ultra-processed foods, too, are rich in saturated fat and should be minimised in your diet.

What about dietary cholesterol in eggs and other foods?

“You often get myths surrounding things like eggs, shellfish and offal, and dietary cholesterol,” says Parker. These foods contain cholesterol, but this, she says, “really has a small impact on our blood cholesterol levels, and it’s more important to reduce your intake of saturated fat, which we know increases cholesterol”. Most people can enjoy these items as part of a healthy diet. “The exclusion is those who have got familial hypercholesterolemia, where the body is making too much cholesterol, and part of their guidelines are to have lower intake of those sorts of foods.”

When do you need something more than statins?

If you have borderline high cholesterol levels, or moderately high cholesterol levels, says Mayr, “it’s very important to stress that statins are a super-safe drug. They are widely used and effective at reducing cholesterol. However, they typically lower cholesterol by around 50%. So, if you have very high cholesterol and a 50% reduction is not sufficient to achieve target levels, patients can now benefit from newer therapies, such as PCSK9 inhibitors.” These target a different protein in the liver to increase the LDL receptors and could be considered if you’ve already had a heart attack.

 

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement
https://GSiyers home remedies.blogspot.com   is the latest addition to my blogs

How to Reduce Blood Triglycerides - 8 Expert-Backed Tips

You probably heard the term ‘triglycerides’ before and are aware that high levels of triglycerides are not something you want to have. But what does all that mean? Triglycerides are a type of fat found in the blood. In fact, they are the most common body fat, as the body stores most of the fat consumed through food in the form of triglycerides. These compounds consist of three molecules of fatty acids combined with a molecule of glycerol, which is a type of glucose.

Since triglycerides circulate in the blood, their levels can be measured with a blood test. Triglycerides have an important role - they are one of the body's main sources of energy. After you eat, your body converts the calories that it doesn't need into triglycerides and stores them in your fat cells to be used for energy later. And while a steady energy supply is essential, having too many triglycerides in your blood can increase your risk of heart disease. About 25% of adults in the United States have elevated blood triglycerides. 

 

High levels of blood triglycerides can be caused by certain health conditions, genetics, medications, and lifestyle habits as well. A high-calorie diet regular alcohol use, for example, can increase your risk of high triglycerides levels. In the article below, we explore 8 practical ways through which you can naturally reduce your triglyceride levels. 

 

1. Learn to spot added sugar in food products

The American Heart Association recommends consuming no more than 10% of your daily calories in added sugar. One study found that, in reality, the average American eats about 14-17% daily. 

 

Simple sugars have been proven to raise triglyceride levels. Minimize your intake of foods that have a lot of added sugar like soda, baked goods, most breakfast cereals, and flavored yogurts. If you want to make a habit of checking the labels of products for added sugar, there are a few terms you should look out for. Those include corn syrup, fruit juice concentrates, cane syrup, cane sugar, honey, molasses, raw sugar, and words ending in “-ose” (dextrose, fructose, glucose, lactose, maltose, sucrose). 

 

2. Add more fiber to your diet 

Fiber can keep extra fat and sugar from being absorbed in your small intestine, which can reduce the amount of triglycerides in your blood. When it comes to carbs, opt for high-fiber complex carbs like whole grains, beans, legumes, fruits, and veggies. 

 

Dietary fiber also helps you feel full, so you’re less likely to overeat or snack mindlessly, which would make you consume more calories and sugar than you need. According to one study, eating high-fiber cereal alongside a breakfast high in fat reduced the increase of triglyceride levels in participants after eating by 50%. T

 

3. Find a type of aerobic exercise that you enjoy

Aerobic exercise can lower triglyceride levels by increasing the level of HDL (good) cholesterol in your blood. Research has shown that shorter, more intense workouts are more effective at lowering triglycerides than longer, moderate-intensity periods of exercise. 

 

Activities like walking, jogging, swimming, and bicycling will all get the job done. The most important thing is that you find an activity you truly enjoy and stick with. The American Heart Association recommends getting at least 30 minutes of aerobic exercise 5 days per week.

 

4. Eat fatty fish twice a week 

Make it a point to put fatty fish like salmon, tuna, sardines, herring, or mackerel on the menu twice a week. These fish varieties are well known for their high omega-3 fatty acid content, which you can only attain through your diet. Omega-3 fatty acids provide the basic ingredients for the synthesis of hormones that regulate blood clotting, the contraction and relaxation of artery walls, and levels of inflammation. They play a key role in lowering triglycerides too.

5. Establish a regular eating pattern

After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. That insulin is then responsible for transporting sugar to your cells to be used for energy. If you have too much insulin in your blood, your body can become resistant to it, making it difficult for insulin to be used effectively. This can lead to a buildup of both sugar and triglycerides in the blood. 

 

One way to prevent insulin resistance is by having a regular meal pattern. When it comes to how frequently one should eat, evidence is split. Regardless of the number of meals you have in a day, eating regularly can improve insulin sensitivity and lower blood triglycerides levels. 

 

6. Limit alcohol intake

Alcoholic beverages are often high in sugar, carbs, and calories. Just as it is with food, if you take in more calories from alcohol than your body can use, all that is left will get stored as triglycerides. 

 

Research suggests that moderate alcohol consumption doesn't increase triglycerides, and it may even be linked to a reduced risk of heart disease. Excessive drinking, on the other hand, does the exact opposite. Excessive alcohol consumption is defined as more than two drinks per day for women or three for men. 

 

7. Eat healthy kinds of fats

Not all fats are made equal. Fats that are tightly packed with no double bonds between the fatty acids are called saturated fats. Those are the type of fat that you want to avoid. Saturated fats can be found in foods like red meat, butter, and highly processed vegetable oils. 

 

Unsaturated fat, on the other hand, is loosely packed and can be divided into two kinds: monounsaturated fat and polyunsaturated fat. The first is found in foods like olive oil, nuts, and avocados. The latter is present in vegetable oils and fatty fish, as well walnuts, flaxseeds, and chia seeds. 

 

Studies have linked saturated fat intake with increased blood triglycerides while unsaturated fats were associated with lower triglycerides levels. To maximize the benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other, less healthy types of fat in your diet. 

 

8. Add soy to your diet 

Soy foods are rich in flavonoids, a type of plant compound that has a positive effect on cholesterol and triglycerides, as well as other health benefits. One analysis of 23 studies found that soy protein was associated with a 7.3% decline in triglycerides among the participants. Soy protein is found in foods like edamame, tofu, tempeh, and soy milk.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.   

https://gscrochetdesigns.blogspot.com. one can see my crochet creations  
https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes    
https://kneereplacement-stickclub.blogspot.com. for info on knee replacement