Flaxseed Benefits for Lowering Cholesterol, Blood Pressure & Much More

Flaxseeds are one of the richest sources of plant-based omega-3 fatty acids, called alpha-linolenic acid (or ALA). Another interesting fact about flaxseeds is that they are the No. 1 source of lignans (a potent antioxidant) in the human diet. In fact, flaxseed contains about seven times as many lignans as the closest runner-up, sesame seeds.

These seeds are also a great source of dietary fiber; minerals like manganese, thiamine and magnesium; and plant-based protein.

What does flaxseed do for you that makes it one of the most popular “superfoods”? Today we know that health perks of eating flaxseed include helping improve digestion, balance blood sugar levels, hydrate skin and more.

What is a flaxseed?

Flaxseeds are small, brown, tan or golden-colored seeds that come from the flax plant. Linseed, flaxseed or “flax seed” are different names for the same seed.

Flaxseeds (Linum usitatissimum) have been consumed for at least 6,000 years, making them one of the world’s first cultivated superfoods. According to a study in the Journal of Food Science and Technology, the Latin name of the flaxseed is Linum usitatissimum, which means “very useful.”

Flaxseeds were eaten 5,000 years ago in ancient Babylon, consumed by Aztec warriors and also a favorite food of King Charlemagne in the eighth century.

Nutrition facts

Flaxseed’s nutrition profile makes it one of the most nutrient-dense foods on the planet. Flaxseeds are nutritious because they’re rich in minerals, fiber, as well as anti-inflammatory omega-3 fatty acids (although not the same type found in fish, such as salmon).

They also provide us with antioxidant substances called lignans that help promote hormonal balance in addition to several other benefits of flaxseed.

According to the USDA, one tablespoon of whole flaxseed (considered about one serving) contains:

• Calories: 55
• Total Carbohydrate: 3 g
• Fiber: 2.8 g
• Sugar: 0.2 g
• Total Fat: 4.4 g
• Saturated Fat: 0.4 g
• Polyunsaturated Fat: 3 g
• Monounsaturated Fat: 0.8 g
• Trans Fat: 0 g
• Protein: 1.9 g
• Cholesterol: 0 mg
• Sodium: 3.09 mg (0.1% DV*)
• Manganese: 0.255 mg (11% DV)
• Thiamin (vitamin B1): 0.169 mg (14% DV)
• Copper: 0.126 mg (14% DV)
• Magnesium: 40.4 mg (10% DV)

*Daily Value: Percentages are based on a diet of 2,000 calories a day.

How do flaxseeds compare to chia seeds? Both contain lots of fiber and ALA. Flax is a better source of ALA than chia seeds, although chia seeds also have many health-promoting effects. One ounce of flaxseeds contains about 6,000 milligrams of ALA compared to about 4,900 in the same amount of chia seeds.

Benefits

1. High in fiber but low in carbs

One tablespoon of flaxseeds possesses 3 grams of carbohydrates, of which 2.8 grams are fiber and just 0.2 grams are sugar.

One of the most extraordinary attributes of flaxseed is that flax contains high levels of mucilage gum content, a gel-forming fiber that is water-soluble and therefore moves through the gastrointestinal tract undigested.

Once eaten, mucilage from flaxseeds can keep food in the stomach from emptying too quickly into the small intestine. This can increase nutrient absorption and make you feel fuller. Because the fiber found in flaxseed is not able to be broken down in the digestive tract, some of the calories that flax contains won’t even be absorbed.

Flax is low in carbohydrates but extremely high in both soluble and insoluble fiber. This means it also supports colon detoxification, may help with fat loss and can reduce sugar cravings. A 2018 study showed how flaxseed cookies helped decrease constipation symptoms, weight, glycemic and lipid levels.

Most adults should aim to consume between 25–40 grams of fiber from high-fiber foods daily. Eating just two tablespoons of flaxseeds per day can provide about 20 percent to 25 percent of your fiber needs.

2. High in omega-3 fatty acids

While not containing EPA or DHA omega fatty acids, flaxseeds do contain the type of omega-3 called ALA (alpha-linolenic acid), an n-3 polyunsaturated fatty acid. With the help of ALA, flaxseed is considered one of the best foods for reducing inflammation and promoting cardiovascular and gut health.

Along with reducing inflammation, ALA has been found in studies to help decrease incidence of coronary heart disease and hypertension, improve platelet function, promote healthy endothelial cell function, protect arterial function and reduce heart arrhythmias.

3. May lower cholesterol levels

Flaxseeds are considered one of the top cholesterol-lowering foods. Studies have shown that these seeds can reduce both total and LDL cholesterol levels to keep your heart healthy.

The soluble fiber content of flaxseed traps fat and cholesterol in the digestive system so it’s unable to be absorbed. Soluble flax fiber also traps bile, which is made from cholesterol in the gallbladder. The bile is then excreted through the digestive system, forcing the body to make more, using up excess cholesterol in the blood and therefore lowering cholesterol.

A study published in the journal Nutrition and Metabolism found that adding flaxseeds into your diet can naturally reduce “bad cholesterol” levels by increasing the amount of fat excreted through bowel movements.

A 2021 study of 8,866 people showed that increased ALA intake may lead to decreased cholesterol levels as well as a lower risk of ischemic heart disease and type 2 diabetes.

4. May help treat hyperlipidemia

Hyperlipidemia is having an abnormally high concentration of fats or lipids in the blood, and it’s one of the most important risk factors of ischemic heart disease. Studies show that flaxseeds (not flaxseed oil) can significantly lower these lipids.

Flax promotes health of the heart and arteries due to its anti-inflammatory action, anti-hypertensive properties, cholesterol-lowering effects, anti-oxidative capacity and lipid-modulating properties.

One 2015 study split 70 hyperlipidemia patients into two groups, with the intervention group receiving 30 grams of raw flaxseed powder every day for 40 days. At the end of the study, their serum lipids were measured again.

The group taking the flaxseed powder saw their serum lipids reduced (aka their “bad cholesterol” levels decline). The authors concluded that “flaxseed may be regarded as a useful therapeutic food for reducing hyperlipidemia.”

5. May lower blood pressure

Hypertension (aka high blood pressure) occurs when the pressure in your blood vessels gets too high (140/90 mmHg or higher). Flaxseed is considered a top food that can lower blood pressure.

A review of 15 studies published in Clinical Nutrition found flaxseed may lead to a significant decrease in high blood pressure (both systolic and diastolic). If you’re starting your flaxseed intake to help manage high blood pressure, the same study found consuming flaxseed for more than 12 weeks had a greater effect than consumption for fewer than 12 weeks.

While flaxseed oil may have the desired effect on diastolic blood pressure, it did not on systolic blood pressure. Lignan extracts didn’t appear to have an effect either. So, if you’re targeting high blood pressure, ground flaxseed may be your best option.

A 2022 study involved 112 people with high blood pressure and who took four tablespoons of flaxseed daily. Results included a 20.4 unit drop in total cholesterol along with major drops in body mass index and blood pressure.

It’s even been shown to help inhibit heart arrhythmias (abnormal heart beats rhythms).

6. May help stabilize blood sugar

Flaxseed is well-known for its positive effects on blood sugar levels, making it a potentially useful tool for those prone to diabetes. When diabetic subjects took one tablespoon of ground flax daily for a month, they experienced a significant drop in fasting blood sugar, triglycerides, cholesterol and A1C level.

Flaxseeds may also improve insulin sensitivity in glucose-intolerant people or those with type 2 diabetes. After 12 weeks of flax supplementation, one study found a small but significant drop in insulin resistance.

In a review of 25 studies, whole flaxseeds appeared to lower blood sugar and prevent insulin resistance (which occurs when the body isn’t able to regulate blood sugar levels very well).

7. May help lower cancer risk

As part of a healthy diet, flaxseeds may be able to help prevent certain types of cancer, including breast, prostate, ovarian and colon cancer.

For this reason, flax is included in the Budwig diet protocol, a natural approach to helping prevent and treat cancer. The Budwig diet protocol involves eating at least one daily serving of a recipe made with cottage cheese or yogurt, flaxseeds and flaxseed oil. For this reason, the Budwig diet is sometimes called the flax oil and cottage cheese diet or just the flaxseed oil diet.

A study published in the Journal of Clinical Cancer Research discovered that consuming flaxseeds may defend against breast cancer by decreasing tumor growth. Certain studies show that women experience a reduced risk for developing breast cancer when they consume larger amounts of dietary fiber, lignans, carotenoid antioxidants, stigmasterol, vegetables and poultry. This has led some experts to recommend mostly plant-based diets for reducing risks of hormone-related cancers.

The lignans found in flaxseeds can be converted by intestinal bacteria into enterolactone and enterodiol (types of estrogens), which is believed to be how flax naturally helps balance hormones. Balanced hormones (meaning not too little or too much estrogen and progesterone) can help lower incidence of breast cancer and other problems in women.

For similar reasons, another study published in the Journal of Nutrition found that the lignans in flaxseeds may help protect against endometrial and ovarian cancer.

8. May help you manage your weight

A 2017 systematic review published in Obesity Reviews concluded that flaxseed is a good choice for weight management, particularly for weight reduction in overweight and obese participants. Results suggested a significant reduction in body weight and waist circumference following flaxseed supplementation.

Since flax is full of healthy fats and fiber, it helps you feel satisfied for longer. This means you may wound up eating fewer calories overall, which may lead to weight loss.

ALA fats may also help reduce inflammation and help with hormonal balance. An inflamed body tends to hold on to excess weight — plus it’s common to struggle with digestive issues like constipation and bloating if you’ve been eating an unhealthy diet.

Consider adding a couple of teaspoons of ground flaxseed to soups, salads or smoothies daily as part of your weight loss plan.

9. Helps decrease menopausal and hormonal imbalance symptoms

Lignans found in the flaxseed have been shown to have positive effects in menopausal women. In fact, flaxseed can be used as an alternative to hormone replacement therapy in some cases or as a complementary approach to balancing hormones due to the estrogenic properties that lignans have.

In one study of 140 postmenopausal women, menopausal symptoms decreased and the quality of life increased in women who ingested a flaxseed-supplemented diet.

Due to flax’s ability to balance estrogen, flaxseeds may lower one’s risk of developing osteoporosis. It can even help menstruating women by helping maintain cycle regularity, such as encouraging a normal length luteal phase (the period between ovulation and menstruation).

To take advantage of these hormonal benefits of flaxseed, try to include one to two tablespoons of flax in your breakfast smoothie, along with one tablespoon of flaxseed oil at some point during the day.

10. High in antioxidants (lignans)

One of the greatest perks of flaxseed is that it’s packed with antioxidants, specifically the type called lignans. Lignans are unique fiber-related polyphenols that feature anti-aging, hormonal-balancing and cellular-regenerating effects.

Lignans are considered natural “phytoestrogens,” or plant nutrients that work somewhat similarly to the hormone estrogen. Phytoestrogens in flaxseed can alter estrogen metabolism, causing either an increase or decrease in estrogen activity depending on someone’s hormonal status. (In other words, flax has both estrogenic and antiestrogenic properties.)

For example, in postmenopausal women, lignans can cause the body to produce less active forms of estrogen, which is tied to increased protection against tumor growth.

Lignans are also known for their antiviral and antibacterial properties. Therefore, consuming flax regularly may help reduce the number or severity of colds and flus.

Studies have also found that polyphenols also support the growth of probiotics in the gut and may also help eliminate yeast and candida in the body.

How to use

Look for flaxseed in major grocery stores, health food stores and online. These days they are widely available in supermarkets and might also be found in “bulk bin” sections of some health food stores where they are sold by the pound.

There are many great ways to add these super seeds into your diet, including adding them to healthy baked goods like homemade muffins, breads and cookies, plus oatmeal, yogurt, smoothies and more. It’s also gluten-free.

How to prepare flaxseeds

The very best way to experience the benefits of flaxseed is to consume flaxseeds in their sprouted form. Soaking them and then sprouting them eliminates phytic acid and may greatly increase mineral absorption. The Flax Council of Canada recommends soaking flaxseeds for minimum 10 minutes in warm water or for two hours in colder water. Some also soak the seeds overnight and then add the entire gel-like mixture (seeds plus water) to recipes.

To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. Flaxseeds are even more beneficial when sprouted and ground into flaxseed meal because grinding flax helps you absorb both types of fiber it contain. Whole flaxseeds will pass right through your body without being digested, which means you will not receive some of its nutrients.

You can grind whole flaxseeds in a coffee grinder, which is best done immediately before eating them so they do not spend much time exposed to air. You can also buy flaxseeds pre-ground as flaxseed meal (or golden flaxseed meal).

Like other sources of fiber, including chia seeds and hemp seeds, make sure to take them with plenty of water or other fluids.

Additionally, flaxseeds are used to make flaxseed oil, which is easily digested and a concentrated source of healthy fats. Another product of the flax plant (Linum usitatissimum) is linseed oil, which is boiled oil that’s used in oil-based paints, glazing putties (for windows) and as a wood grain protector/enhancer. Boiled linseed oil should never be taken internally.

How much flaxseed should you eat per day?

Is it good to eat flaxseed every day? Aim for about one to two tablespoons daily for proper dietary flaxseed supplementation. It’s fine to take them every day as long as you don’t experience side effects.

You might want to use more or less depending on your goals and how you react to consuming flaxseeds, so it’s best to monitor how you feel to find the right amount. Consult with your healthcare professional as well.

Baking and cooking with flaxseed

One of the most common questions regarding the use of flaxseeds in recipes is whether baking has any effect on flax’s omega-3 fatty acids. According to many studies, you can bake flaxseeds at 300 degrees Fahrenheit for about three hours, and the omega-3s (ALA) in flaxseeds will remain stable.

Here are tips for including flaxseeds in recipes:

• Add 1–3 tablespoons of ground flaxseed to a morning smoothie. Add plenty of water or almond/coconut milk, due to how the flaxseeds absorb liquid.
• Mix a tablespoon in with yogurt with some raw honey.
• Bake ground flaxseeds into muffins, cookies and breads.
• Add to homemade sprouted granola.
• Mix with water and use as an egg substitute in vegetarian/vegan recipes.

Storing flaxseed

Flax are more susceptible to going rancid over time, so they should be kept in the refrigerator to prolong their freshness. While many sources recommend that you store your flaxseeds (ground or whole) in an opaque container in the fridge or freezer, the Flax Council of Canada differs: “Studies conducted by the Flax Council of Canada show that coarsely ground flax seeds can be stored at room temperature for up to 10 months, without spoilage or loss of the omega-3 fatty acid, ALA.”

Risks and side effects

What are the potential side effects of eating flaxseeds and dietary flaxseed supplementation? When you first introduce flax (and therefore a lot of fiber) to your diet,  you might temporarily experience some of these side effects:

• Bloating and gas
• Abdominal discomfort
• Loose stools
• Decreased appetite
• Potentially hormonal changes if you consume large amounts

The fiber in flaxseed may impair absorption of some medications. Also, be aware that flaxseed acts as a blood thinner, so if you’re taking any blood thinners, such aspirin or other NSAIDs, you should avoid flaxseed consumption.

Additionally, avoid flaxseeds if you have hormone-sensitive breast or uterine cancer, and use with caution if you have high cholesterol and are taking cholesterol-lowering drugs.

Final Thoughts

• Flaxseeds, sometimes called linseeds, are small, brown, tan or golden-colored seeds. They contain the omega-3 fatty acid called ALA, protein, fiber, minerals like magnesium and phosphorus, and antioxidants called lignans.
• Health benefits of adding them to your diet include balancing blood sugar levels, reducing high LDL “bad cholesterol,” decreasing high blood pressure, promoting satiety and weight management, and contributing to gut/digestive health.
• To reap the most health benefits, experts usually recommend ground flaxseeds instead of whole flaxseeds. They can be added to things like oatmeal, baked goods, coatings for meat, yogurt and more.
• Consume about two to three tablespoons of whole or ground flaxseeds (also called flaxseed meal) daily, or have about one to two teaspoons of flaxseed oil.