Lower Cholesterol Naturally – with Chia!
People with high cholesterol looking for an all-natural way to lower their numbers might want to consider taking 2 tablespoons of chia seed each day. Exactly how can one food significantly lower cholesterol and heart disease risk?
ONE: Soluble Fiber
Chia is covered in a very unique soluble fiber. Unlike the soluble fiber of oats or flax seed, Chia’s fiber is hydrophilic – meaning it can absorb approximately 10-12 times the weight of the seed in water*. When chia seeds come in contact with liquid, they soak up the water and turn into a gel. Being hydrophilic means that Chia prolongs hydration and retains electrolytes in body fluids which protects against dehydration and promotes endurance and recovery. This gel stays in the system for a long time and helps to control blood sugar levels by slowing down the conversion of carbohydrates into sugars. This can also help to reduce cravings for sugar while slowing the absorption of sugar into the bloodstream. The digestive system uses the nutrients and takes a while to remove the gel, thus hydrating the colon and easing digestion and also might help with digestive disorders. Chia acts kind of like an “internal band-aid” helping to hydrate, protect and heal the digestive path – which might be helpful for people with a “leaky gut syndrome.” A well hydrated colon has an easier time moving food through it. Keeping the body hydrated is also important for absorbing nutrients and for endurance. This fiber in Chia also makes you feel fuller – so it can help with weight loss.
*Note: it is very important to drink plenty of water when taking Chia, to facilitate this absorption and uptake of water. See below for how to make the chia gel.
TWO: Insoluble Fiber
The insoluble dietary fiber in chia is different from other fibers – as chia is highly nutrient dense – whereas many other fiber products are not. The fiber in chia promotes healthy regularity. Taking chia daily helps to sweep out old debris in your intestines and detoxify your system naturally. Keeping the colon clean means that toxic substances aren’t allowed to build up and unfriendly bacteria gets swept away. Like soluble fiber, insoluble fiber creates a feeling of fullness for longer. Consuming chia can help people to lose excess weight, which can itself help to lower cholesterol.
THREE: Essential Fatty Acids/Omega 3s:
Not all fats are bad, in fact, healthy fatty acids are a very important part of a balanced diet. Many Americans have gone crazy with the low fat diets – and there is some evidence that low fat diets are actually WORSE for your heart health! So getting high quality fatty acids in our diets is important. Chia is a very rich source of omega 3 fatty acids, yielding 25-30% extractable oil, including α-linolenic acid (ALA). Studies show that ALA levels found in chia are higher than those in flax seed, and are more stable because of its high antioxidant content. The combination of antioxidants and fatty acids are important for transporting oxygen into cells, and the lubrication and resilience of cells. This makes our cells healthier and more resistant to damage. Linoleic fatty acids can not be made by the body and are very important – they combine with cholesterol in the body to form membranes that hold cells together. Healthy fats are an important component for anti-aging, and keeping our skin and cells looking and acting young. Dr. Walter Willet is a Professor of Medicine at Harvard Medical School, and has been chair of the Harvard Department of Nutrition and Epidemiology since 1991. He is also the author of Eat, Drink, and Be Healthy and Eat Drink, and Weigh Less. Dr. Willet indicates that you should be eating plant-based Omega 3’s 7 days a week and wild fatty fish 2 days a week.
Chia’s antioxidants include flavonol aglycones: quercetin, kaempferol, and myricetin; and flavonol glycosides: chlorogenic acid and caffeic acid. Chia that is comprised of black chia seeds, which may contain 12%-15% more antioxidants that the white seeds. Other essential fatty acids from other sources (fish and flax seeds) can be damaged and become rancid by heat, light, and oxygen. Chia’s natural antioxidants keep the omega-3 fatty acid stable and prevent it from going rancid. Not only that, but when you eat chia, the antioxidants also protect YOU and your cells from oxidative damage – the hallmark of most degenerative diseases and signs of aging.
Manage Risk Factors
Reducing or eliminating risk factors for high cholesterol is also important. Some risk factors you can’t do anything about – like heredity. But others such as obesity and diabetes you can help to control with chia and other diet and lifestyle factors. Eating a diet that reduces inflammation is important, and regular exercise is also key. One of the most nutrient dense foods on the planet, chia contains:
Chia is very adaptable to any recipe – it has no flavor, so it won’t interfere with the taste of foods you are making. To make the gel, simply put 1-2 Tablespoons of chia into water. The chia will soak up the water and form a “gel.” It is good to make the gel – because you can be certain that the chia will be hydrated and will not soak up your body fluids. This gel is a great thickener for sauces, you can even replace eggs in a recipe with the chia “gel.” Chia is a wonderful Omega 3 source for anyone, and especially vegans. If I don’t have time to make a smoothie or another recipe – often I simply stir into a glass of water and drink it down.
You can buy the whole seed, or ground – if you get the ground chia – look for cold water processed chia, which helps to protect the essential fatty acids from heat damage. But some people like the crunch of the whole chia seeds. Adding chia seed daily improved my energy, mood, digestion, lowered my inflammation and more. It is the things we do every day that have the biggest impact on our health. So one of the most important things you can do – is to simply be consistent with foods like chia. Taking 1-2 Tablespoons of chia each day, can have a major impact on your health, your outlook, and your life.
Article written by Nutritionist Sara Vance, whose book The Perfect Metabolism Plan (Red Wheel/Conari Press) will be hitting book shelves Spring of 2015. You can download her Cooking with Superfoods eBooklet now for free. A regular guest on Fox 5 San Diego, Sara used to be a sugar junkie too. She offers consultations, corporate nutrition, monthly cooking classes, and affordable online programs.
©2015, all rights reserved. Sara Vance.
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[…] 10-12 times of it’s own weight in water*. When chia seeds come in contact with liquid, they soak up the water and turn into a gel. Being hydrophilic means that chia prolongs hydration and retains electrolytes in body fluids which protects against dehydration and promotes endurance and recovery – exactly what an athlete needs! Chia seed might also give an athlete an edge – over time naturally boosting endurance, stamina and energy. Check out this photo gallery of chia seeds. Learn how chia seed can also naturally lower cholesterol. […]
[…] endurance and hydration. Chia seeds have amazing nutritional properties, read more about how chia can lower cholesterol, and the hydration and endurance benefits chia can offer […]
Flax seeds and chia seeds are great sources for Omega 3. The benefit of flax seed and the benefit of chia seeds are many. Both flax seed and chia seeds contain fiber, Omega-3 and lignans. This helps lower cholesterol and can also benefit people at risk for diabetes by regulating blood sugar by slowing down the body’s absorption of sugar. Flax seed and chia seeds are also both great sources for antioxidants.
[…] Chia seeds – a highly nutritious and hydrophillic food – soaking up about 10 times it’s weight in water. Read more. […]
Very informative information. Glad I read it.
© copyright 2015 Sara Vance