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It’s no secret that nuts and seeds offer plenty of nutritional benefits. But, with so many different types out there – from chia and pumpkin seeds to almond and Brazil nuts – it can be difficult to know which to choose.
However, one seed that’s definitely worth adding to your diet is flaxseed, which has been found to be particularly beneficial for heart health.
With that said, we’ve teamed up with Linwoods Health Foods* to explore how flaxseeds can support a healthy heart and offer five great recipes to help you add them into your diet.
Linwoods aim to make it easy for everyone to access high-quality and nutrient-rich seeds, fruits, and nuts – including flaxseeds. All their products are gluten-free and suitable for vegetarians, and they source organic materials where possible.
What are flaxseeds?
Flaxseeds are small, shiny seeds that come from a flowering plant called flax – and they’re available in whole, milled (ground), or oil form.
Flaxseeds have a rich history spanning centuries. Aside from being eaten, they’ve also played a role in traditional medicine, and have even been used for industrial purposes to create things like linen fabrics. Plus, flaxseed oil has been used to create varnish, ink, and skincare products (due to its moisturising properties).
Despite their tiny size, flaxseeds are nutritional powerhouses. Not only are they rich in fibre and omega-3, but they also contain a number of essential nutrients including vitamins B1 and B6, calcium, iron, magnesium, and potassium.
As a result, flaxseed has numerous health benefits including for gut health, menopause symptoms, and, as we’ll discuss below, boosting heart health.
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
Why are flaxseeds good for heart health?
Flaxseeds are high in omega-3 fatty acids
A key benefit of flaxseeds is that they’re high in essential omega-3 fatty acids. Our bodies can’t make these healthy fats ourselves – instead, we need to get them from our diet.
Flaxseeds contain an omega-3 fatty acid called alpha-linolenic acid (ALA). ALA is a powerful coenzyme and antioxidant that helps prevent an imbalance of harmful molecules called ‘free radicals’ forming in the body. This imbalance is known as ‘oxidative stress’ and is a primary cause of heart disease.
ALA has also been found to lower chronic inflammation in the body by reducing the production of inflammatory cytokines. Chronic inflammation is a risk factor for heart disease because it causes plaque build-up in artery walls and restricts blood flow. Blood clots can also form if plaque formations rupture, which can lead to heart attacks or strokes.
Flaxseed is one of the richest sources of ALA in the Western diet – and studies have shown that ALA levels can rise just two weeks after people start adding flaxseed to their daily diet. Research has linked consuming flaxseed to a 10% lower risk of heart disease and a 20% reduced risk of fatal coronary heart disease.
Flaxseeds may reduce blood pressure
Flaxseeds’ ability to lower blood pressure levels – and therefore reduce the risk of heart attacks and strokes – is well documented.
A large review of 11 studies found that taking flaxseed daily for more than three months may decrease blood pressure levels by an average of two mmHg. Although this reduction may seem small, research indicates that a two mmHg decrease in blood pressure can reduce the risk of stroke and coronary heart disease by 14% and 6% respectively.
Flaxseeds may reduce cholesterol levels
High cholesterol is a risk factor for heart disease because it can restrict blood flow to and from the heart. But research suggests that the high fibre content in flaxseeds could help to lower cholesterol levels.
This one-month study of people with peripheral artery disease showed that those who ate four tablespoons of milled flaxseed per day lowered their levels of LDL (bad cholesterol) by 15%.
Another 12-week study of 112 people also saw significant reductions in total cholesterol, body mass index (BMI), and blood pressure in people who ate four teaspoons of milled flaxseed per day.
Flaxseeds contain lignans
Lignans are natural compounds found in plants that can mimic the role of oestrogen in the body – and oestrogen may help protect the heart by lowering blood pressure, cholesterol, and triglyceride levels. Lignans are also antioxidants, so can help to reduce oxidative stress and prevent damage to heart cells and blood vessels. Health experts estimate that flaxseeds contain up to 800 times more lignans than other foods.
In this study, which followed 214,108 men and women, and repeatedly assessed their diet, an increased, long-term intake of lignans was linked with a much lower risk of coronary heart disease.
Another study of 1,889 Finnish men (age 42-60) over an average of 12 years found that those with the most lignans were less likely to die from coronary heart disease than those who had lower levels.
Flaxseeds may help with blood sugar control
High blood sugar levels can damage blood vessels, cause arteries to narrow, and contribute to high blood pressure – all of which increase the risk of heart disease, heart attacks, and stroke. However, there’s some evidence to suggest that flaxseed may help with blood sugar control.
One study found that when 15 healthy participants ate flaxseed muffins three times a day, their blood glucose levels were lowered over 24 hours, compared with people who ate muffins with no flaxseed.
Different research also revealed that when people ate 30g of flaxseeds in yoghurt, they had reductions in one of the key markers of insulin sensitivity and blood sugar control, compared with people who ate yoghurt with no flaxseeds.
Researchers generally agree that flaxseeds’ ability to help with blood sugar control is due to their high-fibre content. This means they’re digested more slowly and glucose is released into the blood more steadily.
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
5 ways to use flaxseed to boost heart health
With Linwoods’ help, we’ve pulled together a few delicious ideas to help get you add flaxseed into your diet and benefit from its health effects.
1. Flaxseed pudding smoothie
Chia puddings have grown in popularity in recent years. Chia seeds are good sources of calcium, iron, antioxidants, and omega-3 fatty acids. However, did you know that you could also make a delicious flaxseed version?
This Linwoods recipe* is a cross between a smoothie and a pudding, so it should be ideal for those who prefer a lighter breakfast. And it couldn’t be easier to make!
Just mix together Linwoods’ Milled Flaxseed* with almond milk, yoghurt, and maple syrup, and put them in an airtight container in the fridge overnight.
Then, in the morning, blend together almond milk, protein powder, acai powder, and fruit of your choice (berries and pineapple work well) – and top with the flaxseed pudding, along with some blueberries and chopped kiwi.
2. Buffalo chickpea and cauliflower salad
Garnished with Linwoods’ Milled Flaxseed with Bio Cultures and Vitamin D*, this buffalo chickpea and cauliflower recipe is reminiscent of long summer days – and is fresh, light, and filling.
It’s coated in a tahini ranch dressing, which you can whip up in minutes using lemon juice, tahini, hot water, dried dill, and garlic powder.
To make everything else, toss roughly chopped cauliflower in paprika and hot sauce, and roast for 15 minutes. Then, make a salad from lettuce, cucumber, carrot, and red onion, and top with chickpeas, roasted cauliflower, ranch dressing, and, of course, flaxseed.
For a protein boost, you could also add chicken, prawns, or tofu!
3. Flaxseed yoghurt blueberry muffins
Blueberry muffins are popular for a reason, however many of the shop-bought ones are made with lots of sugar and have low nutritional value. But, these blueberry muffins* are made with Greek yoghurt and flaxseed for a healthier twist.
To make them, simply mix three tablespoons of Linwoods Milled Flaxseed* with nine tablespoons of water and set aside for five minutes. Meanwhile, combine sugar, dairy-free butter, Greek yoghurt, and vanilla in a bowl – then stir well and add the flaxseed mixture.
In a separate bowl, mix flour with baking powder and salt, stir into the wet ingredients, and add the blueberries. Then, spoon the mixture into muffin cases and bake for 25 minutes.
4. Simple egg fried rice with hemp
Egg fried rice is tasty, versatile, and cheap to make – and, in this version, flaxseed is stirred through the rice for an extra boost of fibre.
Simply fry your rice with any veggies you have like peas, sweetcorn, and carrots, and you’ll have a delicious meal ready in just 15 minutes. If you’d like to add some protein, you can throw in ham, prawns, or tofu, too.
Then, add your cooked egg, soy sauce, sesame seeds, Linwoods Flaxseed, Nuts, and Q10 mix*, and stir to combine. Once heated, top with crunchy spring onion for some additional colour, flavour, and texture.
5. Peach pesto pizza
If you love pizza but want to avoid the high calorie and fat content, you might like to try this version which is topped with juicy peaches, courgette ribbons, and kale basil pesto.
Not only does it use spelt flour which is healthier than regular flour because it’s higher in vitamins and minerals like B1, B6, iron, and zinc, but the base is made with yoghurt and milled flaxseed.
Making the base is as simple as mixing together flour, Linwoods Milled Flaxseed*, baking powder, yoghurt, and salt to make a dough; kneading it for a minute or two; and leaving to rest for an hour. The pesto topping is also quick and easy – just blend together fresh basil, kale, garlic, olive oil, and lemon juice until smooth.
When your dough has rested, roll it out between two sheets of baking paper, remove the top sheet, and bake for five minutes. Add your toppings and return to the oven for 10 minutes. Then, garnish with basil and honey if desired!
Make a better start everyday and support your health
Make a better start every day with Linwoods Milled Flaxseed. A source of Protein and Magnesium and High in Omega 3 (ALA). Simply add 20g to porridge, smoothies, yoghurt or cereals. Plus, get 20% off and FREE delivery with the code RESTLESS20.
Final thoughts…
With so many nuts and seeds out there, it can be tricky to know which ones to add to our shopping list to gain the greatest health benefits. But looking after your heart is one of the most important things you can do – and there’s plenty of research to suggest that adding flaxseeds to your diet can help with this.
We hope you’ve been inspired by some of the flaxseed recipes above, though there are many other ways to introduce flaxseed to your meals. For example, sprinkling it over your breakfast cereal, using it as a substitution for breadcrumbs, or adding it as a crunchy topping on salads, soups, and sandwiches.
If you’d like to read more about the benefits of flaxseeds and explore other ways to use them, check out our article: 8 health benefits of flaxseed and how to add it to your diet.
Or, you can check out Linwoods’ entire range of flaxseed products below. One of their newest products is Menoligna*, which has been developed for menopausal women and contains a mix of flax and chia seeds.
Do you add flaxseed to your food? Have you noticed any benefits? Or do you have a favourite flaxseed recipe you’d like to share? We’d love to hear from you in the comments below.
