- Flaxseeds are known for staving off heart disease. They are high in omega-3 fatty acids, the same beneficial oil found in salmon and fish oil supplements. Omega-3 fatty acids protect the heart by lowering inflammation in the arteries and preventing blood clots. This protective action lowers the risk of heart attack.
It's best to eat sources of omega-3 fatty acids every day, including fish oil if possible. The standard dose of flaxseed is 2 Tbsp. If you choose to take flaxseed oil, one study published in a Journal of Nutrition study has shown that 3 Tbsp. daily are beneficial level.
Flaxseeds also add a significant amount of fiber to the diet. High-fiber diets have been shown to reduce cholesterol, thus protecting the heart, according to a study published in the Journal of the American Medical Association. According to Fitday.com, 2 Tbsp. of flaxseeds provide 4.9 grams of fiber, which is 20 percent of the recommended daily allowance. - Adding flaxseeds to the diet is simple. Purchase a bag of fresh flaxseeds and a small coffee bean grinder, which will be used to grind up the flaxseeds so that the body can utilize the omega-3 fatty acids.
When first adding flaxseeds to a diet, start with 1 Tbsp. Grind the seeds in the coffee grinder and sprinkle on yogurt or cereal. Or mix them with peanut butter to make a sandwich. Some people like to add them to smoothies, since they provide a nice, thick texture. Flaxseeds have a delicate, nutty taste that are appropriate for many recipes.
After growing accustomed to eating flaxseeds, add 2 Tbsp. to your daily diet. Any more is not recommended, as too much fiber from the flaxseeds can cause intestinal discomfort. - Many companies add flaxseeds to their products. When buying a processed product containing flaxseeds, the seeds are usually still in whole form. While this will add to the fiber content of the food, it will not provide the beneficial omega-3 fatty acids. The shell of the seed has to be cracked to release the oils inside. Also, cooking flaxseeds destroys these fatty acids. It is almost always better to add your own ground flaxseeds to foods that you prepare, for the maximum heart health benefit.
- To get started, try this quick recipe. Put 1 cup of milk in a blender. Add 1 cup of frozen fruit and 2 tsp. of honey or other sweetener. Add 1 Tbsp. of ground flaxseeds. Blend until cream. Use this smoothie as a healthy meal replacement or snack.
- To some degree, flaxseed oil can provide omega-3 fatty acids as well as the flaxseeds themselves. But make sure to watch for flaxseed oil going rancid. This process can be slowed by storing flaxseed oil in the refrigerator. Flaxseeds stay fresh much longer than flaxseed oil. Flaxseeds also provide fiber, while flaxseed oil does not.
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