Though not typically associated with cardiovascular health, recent research indicates that chia seeds may contribute to lowering blood pressure, as well as cholesterol and triglyceride levels.
The study, published by Elsevier in the journal Prostaglandins & Other Lipid Mediators, adds to a growing body of evidence highlighting the potential health benefits of chia seeds.
"Chia seeds are nutrient powerhouses packed with protein, fiber, antioxidants, and phenolic compounds," notes Stephani Johnson, DCN RD, adjunct professor at Rutgers University's School of Health Professions. "However, while systematic reviews indicate patterns, they don't establish causality."
Research findings have been inconsistent due to variations in study participants, chia seed dosages, and treatment durations.
While current research does not conclusively prove that chia seeds significantly impact heart health, there are several theories:
Chia seeds' high fiber content may assist in lowering cholesterol by forming a gel-like substance called mucilage when mixed with water. This aids in expelling cholesterol through the digestive tract.
"Omega-3 fatty acids found in chia seeds can help increase HDL ('good') cholesterol, known for its protective effects against heart disease," says Johnson.
Moreover, antioxidants present in chia seeds may prevent LDL cholesterol from oxidizing, a key factor in atherosclerosis and heightened coronary heart disease risk.
"Chia seeds offer alpha-linolenic acid (ALA), a plant-based omega-3 that reduces inflammation within the blood vessels," explains Julia Zumpano, RD, at Cleveland Clinic. Yet, chia seeds should not be considered standalone protection for the heart. "Their benefits are most effective when part of a broader healthy lifestyle."
To gain the documented health advantages of chia seeds, experts recommend consuming two to three tablespoons daily, which can be easily incorporated into meals like chia pudding, smoothies, or energy bars.