Health

Flaxseed / Linseed https://www.healthline.com/nutrition/benefits-of-flaxseeds Flaxseed provides protein, fiber, omega-3 fatty acids, and essential B vitamins and minerals (copper, Mg, manganese) and is relatively low in carbs Flaxseed may help lower the risk of some cancers, maintain a moderate weight, and reduce cholesterol and blood pressure. Omega-3s, including alpha-linolenic acid ALA, anti-inflammatory, antioxidant properties, may reduce atheroma development. Other foods to naturally lower blood pressure levels https://www.healthline.com/nutrition/foods-high-blood-pressure Citrus fruit, (K) oily fish, (omega 3s) leafy greens, (polyphenols) nuts and seeds, legumes, berries, olive oil, carrots, eggs, tomatoes, broccoli, yogurt, herbs and spices Effects of flaxseed on blood pressure, body mass index, and total cholesterol in hypertensive patients: A randomized clinical trial, 2022, Iran https://www.sciencedirect.com/science/article/abs/pii/S1550830721000938 https://pubmed.ncbi.nlm.nih.gov/34119421/ Study was conducted in hypertensive patients to determine the effects of flaxseed supplementation on body mass index (BMI), blood pressure, and total cholesterol levels in patients with hypertension. Methods Fully blind study, 12 weeks age range of 35 to 70 years, Randomized to 3 groups receiving 10 g (n = 45) 30 g (n = 45) of flaxseed supplementation Placebo (wheat) (n = 45) 12 weeks Checked for other variables such as diet and physical activity Results For the 30-g group Mean systolic BP started at 148.38 Over the 12 weeks it decreased by an average of 13.38 mmHg Ended up at an average of 135.00 (p = 0.001) (compared to a 1.72 unit increase in the placebo group, wheat) Still in the 30g group, 30 g group DBP started at 86.20 Over the 12 weeks it decreased by an average of 5.6 mmHg Down to an average of 80.6 mmHg (p = 0.001) (compared to a 2.39 unit increase in the placebo group) For the 10g group SBP reduced by 9.86 mmHg DBP reduction in 10g group, 6.69 BMI For the 30 g group BMI decreased by 0.86 units (compared to reduction of 0.06 units in the placebo group) The mean BMI decreased from 29.19 to 28.33 BMI value (p< 0.001). Total cholesterol 30 g group, decreased by 20.4 units (compared to 11.86 units in the placebo group) Mean total cholesterol decreased from 210.73 to 190.33 (p = 0.032) Mechanisms Flaxseed is rich in good fats, antioxidants, and fiber (Lignan content, which is a powerful antioxidant) Improves plasma lipid profile, plasma trans-fatty acid concentrations, atherogenicity, glycemia, and pro-inflammatory compounds Flaxseed is one of the richest plant sources of omega-3 fatty acids and ALA, (alpha-linolenic acid, the oil that forms 41% of the total weight of a seed) Consistent studies The effects of flaxseed supplementation on metabolic status in women with polycystic ovary syndrome: a randomized open-labeled controlled clinical trial https://pubmed.ncbi.nlm.nih.gov/31980022/ Effect of Flaxseed Powder on Cardiovascular Risk Factor in Dyslipidemic and Hypertensive Patients https://pmc.ncbi.nlm.nih.gov/articles/PMC6941378/ The effect of flaxseed supplementation on body weight and body composition: a systematic review and meta-analysis of 45 randomized placebo-controlled trials https://onlinelibrary.wiley.com/doi/10.1111/obr.12550