Flax, chia, pumpkin, sunflower, sesame and hemp seeds contain fiber, magnesium, healthy fats and antioxidants that may help improve cholesterol, blood pressure and blood sugar levels.
By yourNEWS Media Newsroom
Several common seeds may help support heart health by improving cholesterol, blood pressure and blood sugar markers, according to research cited in recent nutrition reports.
Flax, chia, pumpkin, sunflower, sesame and hemp seeds contain nutrients associated with cardiovascular protection, including fiber, magnesium, healthy fats, plant protein and antioxidants.
According to a report from NaturalNews.com, seeds such as pumpkin, hemp, chia, sesame, flax and sunflower provide protein, healthy fats, fiber and essential vitamins and minerals, making them a simple addition to a diet built around whole foods.
A review of 23 intervention trials involving nuts and seeds found that daily consumption decreased total cholesterol and LDL cholesterol, according to Joel Fuhrman in “Eat to Live.”
Health experts said moderate portions of unsalted seeds can be incorporated into a balanced diet to support overall cardiovascular wellness.
Flaxseeds are one of the best-known seeds for heart health. They contain soluble fiber and magnesium, both of which may help lower cholesterol, according to NaturalNews.com.
Flaxseeds also provide alpha-linolenic acid, or ALA, a plant-based omega-3 fatty acid linked to reduced coronary heart disease risk. Omega-3 fatty acids from plant sources such as flaxseed may reduce inflammation and lower heart disease risk, according to a separate NaturalNews.com report.
Because the human body cannot make these essential fatty acids on its own, they must come from food.
Chia seeds are also rich in heart-supporting nutrients. One ounce provides about 34% of daily fiber needs, along with calcium and magnesium.
Research cited by NaturalNews.com found that chia seeds may reduce total cholesterol and LDL cholesterol while increasing HDL cholesterol, often called protective cholesterol.
A review of studies also found that chia seeds may provide benefits for blood pressure, cholesterol and blood sugar regulation. Those findings came from multiple clinical trials conducted over the past decade at universities and medical research centers worldwide.
Pumpkin seeds provide magnesium, zinc, calcium and complete protein. One ounce supplies about 37% of the daily value for magnesium, a mineral involved in blood pressure regulation.
Pumpkin seeds also contain arginine, an amino acid that supports nitric oxide production. Nitric oxide helps relax blood vessels, which can support healthy circulation.
A review of nutritional data cited by NaturalNews.com found that pumpkin seeds provide a broad range of nutrients, including magnesium, zinc, calcium and protein. Nutritionists recommend including a variety of seeds and nuts in the diet to obtain a wider mix of nutrients.
Sunflower seeds are especially rich in vitamin E, an antioxidant that helps protect cells from oxidative stress. One ounce provides nearly half of daily vitamin E needs, according to information cited in David K. Humble’s “Beyond Vitamins: The Phytochemical Advantage.”
Higher vitamin E intake has been associated with a reduced risk of death from heart disease, researchers said. Nuts and seeds are among the best dietary sources of vitamin E, which supports immune function and helps protect cells from oxidative damage. Mafalda Pinto Leite also noted in “Radiant: The Cookbook” that vitamin E is linked to immune support and antioxidant protection.
Sesame seeds provide magnesium and calcium, two minerals involved in blood pressure regulation. Two tablespoons supply about 15% of daily magnesium needs and 13.5% of daily calcium needs.
Research suggests sesame seeds may help reduce inflammation and blood lipids, potentially lowering risk factors linked to atherosclerosis.
GreenMedInfo.com reported that flax, black seed, hemp, sesame and chia each have distinct traditional and nutritional benefits. The report noted that these seeds provide fiber, healthy fats and other nutrients important for wellness.
Hemp seeds are another nutrient-dense option. One ounce provides about 50% of the daily value for magnesium, which supports blood sugar regulation and blood pressure control.
Hemp seeds are also rich in polyunsaturated fats and omega-3 ALA, which have anti-inflammatory properties that may benefit cardiovascular health. NaturalNews.com reported that hemp seeds contain essential nutrients, including omega-3 and omega-6 fatty acids, and are used to make hemp milk, hemp oil and hemp-based cheese substitutes.
Experts caution that seeds are calorie-dense, so portion size matters. A serving of about 1 ounce, or roughly 2 tablespoons, is often recommended, according to Dr. Michael Greger in “How Not To Die.”
Unsalted seeds are generally preferable to roasted and salted varieties because excess sodium can increase blood pressure.
Seeds can be added to salads, sandwiches, yogurt, oatmeal, baked goods or eaten as snacks, according to NaturalNews.com.
Nutritionists also emphasize that seeds should be part of a broader heart-healthy lifestyle. A diet that supports cardiovascular health includes fruits, vegetables, nuts, fish, poultry and whole grains, along with regular exercise and weight management.
For people seeking simple dietary additions that may support heart health, moderate portions of flax, chia, pumpkin, sunflower, sesame and hemp seeds offer a concentrated source of fiber, minerals, healthy fats and antioxidant compounds.
Source: Natural News
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