Flaxseed helps unclog arteries due to its high fiber content. It also contains an omega-3 acid which reduces inflammation and controls high blood pressure.
Dietary flaxseed supplementation resulted in a significant ≈40% reduction in plaque formation (P = 0.033). Animals in both groups II and III displayed improved contraction and endothelium-dependent vessel relaxation.
Some studies suggest that alpha-linolenic acid, which is found in flaxseed and flaxseed oil, might benefit people with heart disease. Early research also suggests that flaxseed might help lower high blood pressure, which plays a role in heart disease.
Change in total, LDL and HDL cholesterol after 7 days consumption of a control diet, a Flax drink diet and a Flax bread diet. Total and LDL cholesterol was significantly reduced after the Flax drink and Flax bread diets compared to control (p < 0.05) (n = 17 for Control and Flax bread; n = 16 for Flax drink).
Again, the omega-3 fatty acids in flaxseed oil offer a major health benefit in the heart and circulatory system. Because of the fact that these acids help to reduce inflammation, the blood vessels open up to allow more blood to flow through unencumbered as more omega-3 fatty acids are introduced into the body.
Flaxseed is commonly used to improve digestive health or relieve constipation. Flaxseed may also help lower total blood cholesterol and low-density lipoprotein (LDL, or "bad") cholesterol levels, which may help reduce the risk of heart disease.
Adding flaxseed to the diet might increase the number of bowel movements each day. It might also cause side effects such as bloating, gas, stomachache, and nausea. Higher doses are likely to cause more side effects. Taking flaxseed extracts that contain lignans is possibly safe.
In studies of people with high cholesterol, about 30 grams of flaxseed per day has been used; 40 grams have been used for mild menopause symptoms. Ask your doctor for advice. Flaxseed can be mixed with liquid or food, such as muffins or bread.
There is research showing that flaxseed is an effective laxative. 8 You'll probably see the results and loosening of stool within 12 to 24 hours after taking flaxseed. Be sure to drink water throughout the day to help relieve the constipation.
You can consume flax seeds both in the morning and at night. However, some of their benefits might be more effective at different times. For example, consuming them in the morning is a good idea since it's high in fibre and protein. It will also boost your metabolism quite well that way.
Eat more vegetables and fruits
Vegetables and fruits are good sources of vitamins and minerals. Vegetables and fruits are also low in calories and rich in dietary fiber. Vegetables and fruits, like other plants or plant-based foods, contain substances that may help prevent cardiovascular disease.
The key is lowering LDL and making lifestyle changes.
"Making plaque disappear is not possible, but we can shrink and stabilize it," says cardiologist Dr. Christopher Cannon, a Harvard Medical School professor. Plaque forms when cholesterol (above, in yellow) lodges in the wall of the artery.
Overall, it looks like adopting a healthy dietary pattern may either slow or possibly reverse the narrowing of arteries due to atherosclerosis, particularly in early stages of plaque formation, and these effects are enhanced alongside lifestyle changes like exercising, stress management, and quitting smoking.
Functional food-flaxseed and its derivatives (flaxseed oil or lignans) are beneficial for human health, possibly because of their anti-inflammatory effects. C-reactive protein (CRP), a sensitive marker of inflammation was chosen to evaluate the anti-inflammatory effects of flaxseed.
Freshly ground flax seeds or flax seed powder mixed with water is a tasty and healthy recipe that works well with an empty stomach. Thus, you should drink it in the morning.
Flaxseed may also help lower cholesterol levels. According to a 1-month study in people with peripheral artery disease, eating 4 tablespoons (30 grams) of milled flaxseed per day decreased levels of LDL (bad) cholesterol by 15% ( 17 ).
Oatmeal, oat bran and high-fiber foods
Soluble fiber is also found in such foods as kidney beans, Brussels sprouts, apples and pears. Soluble fiber can reduce the absorption of cholesterol into your bloodstream. Five to 10 grams or more of soluble fiber a day decreases your LDL cholesterol.
How Much Should I Consume? The DRI (Dietary Reference Intake) states the adequate intake for alpha-linolenic acid (ALA), the omega 3-fatty acid found in flaxseeds, is 1.6 grams per day for men; and 1.1 grams per day for women. One tablespoon of flaxseed is generally enough to obtain these levels.
Flaxseed is generally safe to use and has few reported side effects. Only take the recommended amount per day, though, and drink plenty of water. Consuming more than the recommended amount or drinking too little water can worsen constipation and cause an intestinal blockage. Also, too much flaxseed can cause diarrhea.
“But consuming too much ground flaxseed may cause gastrointestinal distress including bloating, gas, abdominal pain, constipation, diarrhea, and nausea. There have also been reports of intestinal blockage.
Conclusion: Although both flaxseed and psyllium may decrease constipation symptoms, weight, glycemic and lipid levels, treatment with flaxseed appear to be superior to psyllium.