Chia seeds and cholesterol
Many people try to control their cholesterol levels, sometimes with medication, and to help them naturally, there is a great food: chia seed!
Let’s detail here an important use of small chia seeds from the Aztecs , finding out why are chia seeds good for cholesterol and how to consume them?
This article is for information only and does not replace consultation with a doctor.
Good or bad cholesterol?
Cholesterol is a lipid from the sterol family which plays a central and essential role in many biochemical processes in the body.
We often talk about good and bad cholesterol, in reality there is only one cholesterol molecule, the difference between good and bad is in how cholesterol is transported from the liver to other cells in the organism, which is made either via high density lipoproteins (HDL), or low density lipoproteins (LDL).
The cholesterol carried by LDL is the “bad cholesterol”, and that carried by HDL Cholesterol is the “good cholesterol”.
Why? LDL-c can deposit cholesterol in the arteries, whereas HDL-c does not, but rather “picks up the excess and eliminates it.”
Triglycerides are, like cholesterol, a form of fat that stores energy in the body. When you don’t burn enough calories, triglycerides can start to build up along with cholesterol, and cause the same harm.
They are therefore close cousins, but the level of triglycerides in the blood is influenced by sugars, while cholesterol is influenced by fats.
A change in diet:
If you have a high cholesterol level, this means that you have to change your lifestyle, particularly by adopting a healthy diet, but also by adding a sport, and finally follow the treatments prescribed by the doctor if ever. it’s the case.
Among all these changes, there is one food that I strongly advise you to add: chia seed!
Simple, natural, effective, and pleasant, chia seeds are one of the remedies that nature offers us to improve our daily lives.
Chia seeds or flax seeds contain a high content of omega 3 essential fatty acids, which are very effective in reducing excess cholesterol and triglycerides.
Omega 3 acts on low density lipoprotein (LDL) which deposits harmful cholesterol and triglycerides in the arteries, directly preventing its synthesis in the liver.
Also, we can say that omega-3 are good fats, by giving them to the body, the body needs less cholesterol and will lower the level of “bad” cholesterol in the blood.
Omega-3 is a fatty acid that is made up of two amino acids: EPA and DHA. EPA has anticoagulant and anti-inflammatory properties and would make the blood vessels more flexible.
Thus, chia seeds, in addition to directly reducing bad cholesterol and triglyceride levels, improve blood circulation and therefore prevent possible cardiovascular problems.
Valérie Mery-Mandeville, Dietitian and nutritionist, specifies that: “They therefore protect our cardiovascular system by regulating blood pressure and reducing the risk of stroke and heart attack thanks to their antioxidants. ”
It should also be noted that omega-3 chia seeds come from a vegetable source, they do not contain cholesterol, while animal sources of omega, such as fish, contain saturated fat and therefore cholesterol.
Numerous epidemiological studies demonstrate the relationship between a diet low in essential fatty acids such as Omega 3, and the risk of the onset of cardiovascular, neurodegenerative and chronic inflammatory diseases.
Chia seeds contain phytosterols and alpha linolenic acid, which have applications in medicine and as dietary supplements.
Indeed, it has been shown that a daily consumption of 2 g of phytosterols lowers cholesterol and LDL cholesterol by approximately 10%.
Chia seeds contain natural antioxidants which do not really have a direct effect on cholesterol or triglycerides, but which on the other hand make it possible to reinforce the action of Omega-3, so that it does not rust.
Also, we know that antioxidants help fight against premature oxidation of cells, and therefore help protect against aging-related diseases such as cardiovascular disease.
Other components of chia:
Chia seeds are incredibly rich in active compounds: antioxidants, proteins, vitamins (especially B1, B2 and B3), minerals (phosphorus, calcium, potassium, magnesium, iron, zinc and copper), etc. The seed is also very high in fiber, one of the reasons chia is effective against constipation .
This composition makes chia seeds help keep the heart healthy and reduce the risk of heart disease and stroke.
Incidentally, this also makes it a perfect seed for losing weight or for preparing cosmetics .
To help the fight against cholesterol with chia seeds, just consume it daily, however you choose.
As a general rule, we recommend that an adult consume a maximum of 2 tablespoons of chia seeds per day.
To avoid any inconvenience, it is best to arrive at this dosage gradually to accustom the body to this new food, so start with 1 teaspoon, then on the second day 2 teaspoons, until you reach 2 tablespoons. daily.
The ideal is to put the seeds to soak in a drink, water for example, or a fruit juice. Put a tablespoon of seeds to macerate in water for 15 minutes and drink the gel formed by the chia with the seeds.
Drink in the morning, on an empty stomach, and in the evening after a meal.
We have written an article that explains all the ways to consume chia seeds .
Don’t hesitate to increase your drink intake, as chia seeds absorb large amounts of water to be effective.
So drink more water, infusions, teas, etc.
The important thing is to consume them, whatever the way. If you are loath to drink chia gel, add it to your general diet. It can be eaten whole or crushed.
Add it to your yogurts, cereals, salads, pastries, cakes, cookies, etc. Check out our chia seed recipes for preparation ideas.
• 1 tablespoon of chia seeds
• 200 ml of water is a large glass
• 1 lemon
• 1 teaspoon of honey
Preparation of the recipe :
Squeeze the juice from the lemon
Pour the lemon, the remaining half a glass of water, the teaspoon of honey and the chia gel obtained, allowing the seeds to macerate, in a blender and mix together.
Drink this lemon and chia juice every morning, on an empty stomach, for 20 consecutive days.
You can renew after having left 1 week of break-in each treatment. Lemon is a great food to help fight cholesterol and triglycerides, so lemon chia mix is a very good remedy.