The fiber in chia seeds is mainly soluble fiber and mucilage, the substance responsible for the gluey texture of moistened chia seeds. These fibers may help to lower LDL cholesterol and slow down digestion, which can prevent blood sugar spikes after eating a meal and promote a feeling of fullness.
This means that they can help lower LDL or bad cholesterol and raise HDL or good cholesterol. Just an ounce of chia seeds everyday helps reduce the risks of obesity, heart disease and diabetes. Chia seeds are also rich in fiber which helps aid the body in detoxification.
3 Because of this, chia seeds may be included in a diet to lower your cholesterol and triglycerides. Chia seeds can be included in a variety of foods, including: Mixing chia seeds into whole grain pancakes or muffins. Tossing in a handful of chia seeds into your morning cereal, yogurt, or oatmeal.
Examples include chia, flax, pumpkin, and sunflower seeds. When it comes to adding these into the diet, possible ways include adding ground flaxseeds to a bowl of oatmeal, using sunflower butter in a sandwich, adding chia seeds to a pudding, or eating a snack of roasted pumpkin seeds.
Chia seeds contain quercetin, an antioxidant that can reduce your risk of developing several health conditions, including heart disease. The seeds are also high in fiber, which can help to lower high blood pressure and, in turn, reduce your risk of developing heart disease. Chia seeds are high in fiber.
Apples are the best fruit to lower cholesterol.
According to Harvard Health, there are many different foods that can help you lower your cholesterol in their own unique ways.
Adding avocados to a person's diet can have positive health benefits, including raising levels of high-density lipoprotein (HDL) cholesterol, often referred to as good cholesterol. Some claim it can also lower low-density lipoprotein (LDL) cholesterol, known as bad cholesterol.
Medicines: Avoid taking chia seeds if you are taking medications like anticoagulants and antiplatelets (prevent blood clots), anti-hypertensive (treats high blood pressure), anti-cancer, antioxidants, and omega-3 fatty acids, as chia seeds might interact with these medicines.
You May Experience Digestive Issues
About 2 tablespoons of chia seeds pack nearly 10 grams of fiber. And although fiber is an essential nutrient for gut health, a side effect of fiber is gas and bloating, according to Mount Sinai. "Some people may experience GI and digestive issues from eating too many chia seeds.
It is generally considered safe to consume up to two tablespoons of chia seeds per day. This amount is packed with essential nutrients, vitamins, minerals, and antioxidants. Additionally, studies have also suggested that regular consumption of chia seeds can help reduce inflammation and improve digestive health.
According to research, you can get the most nutrients out of chia seeds if they are soaked prior to consumption. Although you can certainly eat chia seeds whole and raw in baked goods and cereal mixes or whizzed up in your smoothie, soaking them is the best way to enjoy them and reap their numerous nutrients.
Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Soluble fiber is found in such foods as oatmeal, kidney beans, Brussels sprouts, apples and pears. Add whey protein. Whey protein, which is found in dairy products, may account for many of the health benefits attributed to dairy.
Fill Up on Fiber
Foods like oatmeal, apples, prunes, and beans are high in soluble fiber, which keeps your body from absorbing cholesterol. Research shows that people who ate 5 to 10 more grams of it each day saw a drop in their LDL.
The fiber and potassium in bananas can reduce the level of cholesterol and blood pressure. Banana is especially known as a good source of soluble fibre which will gives one a healthy body and good immune system.
While coffee does not contain cholesterol, it can affect cholesterol levels. The diterpenes in coffee suppress the body's production of substances involved in cholesterol breakdown, causing cholesterol to increase. Specifically, coffee diterpenes may cause an increase in total cholesterol and LDL levels.
Chia seeds are a great source of fibre. Consuming chia seeds with water in the morning helps in giving your digestive system a boost and improves bowel movement. Healthy digestion is a prerequisite to weight loss. The best time to eat chia seeds is when you wake up.
Soak the seeds in almond milk or water (1/4 cup seeds to 1 cup liquid) until they take on a chewy texture reminiscent of tapioca pudding, about 20 minutes. Soaked chia seeds can be refrigerated for up to 5 days, so you can make a big batch at the start of the week.