Chia seeds can help reduce the risk of heart disease; make them a part of your diet in these ways.:

News Topical, Digital Desk : Chia seeds are rich in many essential nutrients. They are packed with fiber, protein, antioxidants, and many other nutrients that can help maintain good health (Chia Seeds Benefits). Furthermore, they are also beneficial in lowering blood pressure and cholesterol levels.

Yes, eating chia seeds can significantly help lower cholesterol and control blood pressure. Therefore, including them in your diet can prove to be very beneficial (Chia Seeds for a Healthy Heart). Let's learn how they lower blood pressure and cholesterol and how to incorporate them into your diet.

How are chia seeds beneficial for the heart?

Fiber - Chia seeds are very high in soluble fiber. About 2 tablespoons (about 30 grams) of chia seeds contain about 10 grams of fiber. This fiber forms a gel that binds to cholesterol and reduces its absorption in the body, thereby lowering bad cholesterol and triglycerides. Fiber also helps lower blood pressure .
Omega-3 fatty acids – Chia seeds are a great plant-based source of alpha-linolenic acid. Omega-3 fatty acids help reduce inflammation and maintain healthy blood vessels, which can help reduce high blood pressure.
Magnesium and Antioxidants - Chia seeds contain minerals like magnesium, which helps relax blood vessels and is essential for maintaining normal blood pressure. They also contain antioxidants, which improve heart health by fighting free radicals and reducing inflammation .

How to include chia seeds in your diet?

Chia water – Add 1-2 tablespoons of chia seeds to a glass of water and soak overnight until they become gel-like. Add lemon juice or honey to taste.
In smoothies – Add 1 tablespoon of chia seeds to your favorite smoothie. They not only add a nutritional boost but also give the smoothie a thicker texture.
With oatmeal/yogurt – Sprinkle some chia seeds on your morning oatmeal or yogurt.

However, keep in mind that if you're already taking blood pressure or blood-thinning medications, consult your doctor before adding chia seeds to your diet. Furthermore, don't use them as a substitute for medical treatment; always consult your doctor if you experience any problems.