Super seeds may be small, but they are powerful; their nutritional advantages lead to various health improvements, ranging from weight loss to promoting good gut health. Were you aware that seeds also enhance heart health? These super seeds are packed with essential nutrients such as omega-3 fatty acids, fiber, and more, which in turn support cardiovascular functions.

In a discussion with a Lifestyle Magazine, Dr. Pratayksha Bhardwaj, a dietitian and weight management specialist, revealed which seeds are beneficial for heart health.

He stated, “Heart health is one of the fundamental pillars of well-being, increasingly impacted by sedentary habits, poor dietary choices, and stress that challenge its very function worldwide. Some heart diseases largely respond to medical and clinical treatments; however, natural remedies do exist, including certain seeds that offer significant medicinal properties. Due to their nutrient-rich content, healthy fats, and antioxidants, they have shown considerable effectiveness in promoting heart health. It is simple to incorporate these heart-friendly seeds into your daily meals, such as in smoothies, salads, baked goods, or energy bars. ”

Do you want to include super seeds in your diet to enhance your heart health but are unsure of the method? Most importantly, are you curious which superseed is the most appropriate for you?

Dr. Pratayksha Bhardwaj has provided us with this in-depth guide that addresses all the essentials of seeds for heart health:

Flax seeds

If I were to bring up seeds that are beneficial for heart health, flaxseeds would likely rank as one of the highest options for me. They contain plant-based omega-3 fatty acids, or ALA, which help reduce inflammation and lower the risk of heart disease. Additionally, flaxseeds provide soluble fiber that decreases LDL (or bad cholesterol) along with other body lipids.

How to consume: Ground flaxseeds are more effectively absorbed. Incorporate 1-2 tablespoons daily into smoothies, cereals, or yogurt.

Caution: Individuals with hormone-sensitive conditions or those taking blood thinners should seek advice from a doctor prior to consistent consumption.

Chia seeds

They may be small in size, but they are powerful in nutritional benefits. The omega-3 fatty acids, antioxidants, and minerals such as magnesium and calcium found in them contribute to heart wellness. By soaking chia seeds in water and then consuming them regularly, they assist in managing cholesterol and maintaining blood glucose levels, which are crucial for cardiovascular health, by keeping arteries free of plaque and flexible.

How to take: Soak 1-2 tablespoons in water or plant milk for 15-30 minutes and consume as a gel, or incorporate into puddings, salads, or oats.

Warning: May lead to bloating if not soaked properly; avoid if you have swallowing difficulties or chronic digestive conditions.

Pumpkin seeds

Pumpkin seeds may be the sole source of that magnesium not typically found in the majority of our diets. Magnesium is a crucial mineral necessary for maintaining the ideal heart rhythm and blood pressure, making its deficiency a significant risk factor for heart disease. The amount consumed in the diet has been directly linked to the prevention of heart disease and strokes.

How to take: Consume approximately 2 tablespoons of raw or roasted pumpkin seeds daily as a snack or as a topping for soups and salads.

Warning: Individuals on sodium-restricted diets should opt for unsalted varieties.

Sunflower seeds

Sunflower seeds provide a significant amount of vitamin E, which acts as a powerful antioxidant, safeguarding arteries, supporting circulation, and preventing clotting.

• How to consume: You can either munch on a small handful (approximately 2 tablespoons) of unsalted dry-roasted seeds daily or incorporate them as a topping.
• Warning: High in calories. May not be appropriate for individuals with nut/seed allergies.

Sesame seeds

Sesame has historically been regarded as beneficial for heart health in Indian and Middle-Eastern dietary practices. The seeds are abundant in lignan, a powerful compound that reduces blood pressure and enhances lipid profiles. Therefore, the antioxidant and anti-inflammatory properties of sesame positively influence vascular functions.

How to take: Take 1 tablespoon of roasted seeds or tahini (sesame paste) each day. Add to stir-fries or blend into salad dressings.

Warning: Individuals with low blood pressure or seed allergies should be careful and seek advice from a healthcare professional.

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