High blood pressure means a person’s blood pressure is consistently too high and that their heart has to work harder to pump blood around their body. It is easy to ignore high blood pressure as the condition doesn’t reveal any symptoms initially. A person’s lifestyle strongly influences their risk of developing high blood pressure, with poor diet being a key contributor. However, making some simple changes could make all the difference.
Chia seeds are among the healthiest foods on the planet and are loaded with nutrients that can have important benefits for the body and brain.
Chia seeds are tiny black seeds from the plant, Salvia hispanics and are an important food for the Aztecs and Mayans back in the day.
The word “chia” is the ancient word for “strength” and should not be fooled by their size.
A 28 gram serving of chia seeds contains 11 grams of fibre, 4 grams of protein and 18 percent of the RDI calcium.
Chia seeds could also help with high blood pressure.
Like flaxseeds, chia seeds are very high in omega-3 fatty acids and contain more omega-3s than salmon, gram for gram.
Chia seeds are also high in antioxidant content. These antioxidants protect the sensitive fats in the seeds from going rancid.
More importantly, antioxidants fight the production of free radicals which can damage cell molecules and contribute to ageing and diseases like cancer.
Contains healthy carbs
Chia seeds contain 12 grams of carbs, however, 11 of those grams are fibre, which your body doesn’t digest.
Fibre neither raises blood sugar nor requires insulin to be disposed of and its health effects are drastically different from those of digestible carbs like starch and sugar.
Chia seeds can absorb 10 to 12 times their weight in water and has various beneficial effects on health.
How to incorporate chia seeds into your diet
As the seeds themselves taste rather bland than can be added to most foods.
Chia seeds can be eaten raw, soaked in juice, added to porridge, puddings, smoothies, soups or baked goods.
For a healthy breakfast, fruit and yogurt topped with chia seeds is an excellent choice for those wanting to keep blood sugar levels healthy.
Dr Sarah Brewer said: “Chia seeds also contain fibre, lignin’s, antioxidants, magnesium, calcium and potassium which together have an even more powerful effect against high blood pressure.
“In a study, randomised volunteers took either 35 grams chia flour per day or a placebo.
“Those taking placebo had no changes in their blood pressure readings.
“In those taking chia flour, there were significant reductions in blood pressure readings.”
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