Flaxseeds: A Natural Way to Reduce Blood Pressure
ARE FLAXSEEDS A NATURAL WAY TO REDUCE BLOOD PRESSURE?
Cara Shaw, a renowned Women’s Health Nutritional Therapist and Nutrigenomics Practitioner who specialises in addressing complex health issues such as PCOS, infertility, and hormonal imbalances, explores flaxseeds as a natural way to reduce blood pressure. Leveraging her extensive expertise in nutritional therapy and personalised health strategies, she demonstrates how these small but mighty seeds can significantly impact your cardiovascular health and overall well-being.
FLAXSEED TO REDUCE BLOOD PRESSURE
Over 7.6 million people are living in the UK with a heart or circulatory disease and whilst there are many different risk factors for developing cardiovascular disease, high blood pressure is the leading modifiable risk factor, with others including obesity, high cholesterol, poor diets and sedentary lifestyles (1).
Dietary changes and the inclusion of health foods are getting increasing recognition as integral parts of lifestyle changes suggested to reduce the risk of cardiovascular and metabolic diseases (2, 3, 4, 5).
When it comes to foods that support health, flaxseeds [2] are a powerful contender, as they contain beneficial compounds such as omega-3 fatty acids, lignans and fibre that have shown anti-inflammatory, anti-oxidative and lipid modulating properties (6). Let’s explore the research-backed advantages of flaxseeds, including their impact on cardiovascular health, and how you can incorporate them practically into your daily routine.
THE CARDIOVASCULAR BENEFITS OF ALA & LIGNANS IN FLAXSEEDS
Flaxseeds are a plant-based source of alpha-linolenic acid (ALA) – a type of omega-3 fatty acid (6). Omega-3s are well-known for their anti-inflammatory properties, their ability to improve heart health and help with reducing cardiovascular risk factors such as atherosclerosis – the hardening of the arteries (8).
Research has shown that the ALA content of flaxseed can reduce blood pressure and can improve cardiac function (7, 9). A double-blinded, randomised trial analysed individuals with peripheral artery disease (including those on blood pressure medication) and gave them either a placebo or 30g milled flaxseed [3] per day, over a 6-month period (7). This study found that those who consumed flaxseeds, saw a significant 2-fold increase in ALA levels (even after only one month), and saw significant reductions in both systolic and diastolic blood pressure (7). The ALA content of flaxseed, along with lignans and fibrous compounds, were identified as possible reasons for the reductions in blood pressure (7).
Lignans are plant compounds that act as phytoestrogens and flaxseed is one of the richest sources of the lignan ‘secoisolariciresinol diglucoside’ (SDG). It has been suggested that the metabolism of SDG into enterolignans may play a cardioprotective role (6). Additionally, lignans have antioxidant properties that protect against oxidative stress, a key contributor to heart disease and can also support the heart by increasing the production of key proteins that support blood vessel growth and function (6,14).
CAN FLAXSEEDS LOWER CHOLESTEROL LEVELS?
High cholesterol levels can result in a build up of fatty deposits in the arteries which can then lead to an increased risk of cardiovascular complications (9).
Research suggests that flaxseed dietary fibres have the potential to decrease both total cholesterol and LDL-cholesterol (low density lipoprotein, commonly referred to as the ‘bad cholesterol’) and therefore may be a useful tool for lowering cholesterol levels (10,11).
One study found that the consumption of 5g dietary fibres from flaxseeds daily in healthy adults for one week, significantly reduced total and LDL-cholesterol, and increased the excretion of fats via bowel movements (10).
It was suggested that the likely reason is that flaxseed fibres increase gut viscosity (which essentially means the fibres absorb water and form a gel-like texture in the digestive system), interfering with how the body absorbs fats and cholesterol. This prevents some fats from being taken up and forces the liver to use more cholesterol to make bile acids, lowering cholesterol levels in the bloodstream (10).
While these effects of this particular study might be slightly exaggerated due to the short duration, similar reductions were seen in a three-month study on people with type 2 diabetes (11).
Additionally, a study based on 55 men and women with high cholesterol, found that lignans significantly lowered both total and LDL-cholesterol over an 8-week period (12).
CARDIOVASCULAR HEALTH & MENOPAUSE
For menopausal women, the risk of heart disease increases due to reduced oestrogen levels (13). Oestrogen helps to keep cholesterol levels stable and with decreasing levels, it puts menopausal women at a higher risk of cardiovascular issues (13).
Flaxseeds are a convenient and practical way to support hearth health, particularly during this life stage. Both ALA and the metabolites of SDG are more bioavailable to the body in a milled form vs. whole, making Linwoods’ Milled flaxseed or Menoligna a great way to provide both cardioprotective compounds (6).
HOW TO INCORPORATE FLAXSEEDS INTO YOUR DIET
Adding flaxseeds to your meals is simple and versatile. Linwoods’ Milled flaxseeds can be sprinkled on yogurt, porridge or overnight oats, mixed into smoothies, or used in baking. Aim for 1-2 dessertspoons daily for their heart-health benefits.
REFERENCES
* British Heart Foundation. (2025). ‘UK Factsheet’.
https://www.bhf.org.uk/-/media/files/for-professionals/research/heart-statistics/bhf-cvd-statistics-uk-factsheet.pdf?rev=81a8015761aa4ced8bc39d7045202be5&hash=9D78ACBF5EB80FA8A9BE28C90BFBE171
[4]
* (2024).’Coronary Heart Disease’.
https://www.nhs.uk/conditions/coronary-heart-disease/prevention/
* (2023). ‘Metabolic Syndrome’.
https://www.nhs.uk/conditions/metabolic-syndrome/
* Patient Info. (2022). ‘Metabolic Syndrome’.
https://patient.info/doctor/metabolic-syndrome
* Patient Info. (2023). ‘Prevention of Cardiovascular Disease’.
https://patient.info/doctor/prevention-of-cardiovascular-disease
* Parikh, M. Maddaford, T.G. Austria, J.A. _et al_. (2019).
‘Dietary Flaxseed as a Strategy for Improving Human Health’,
_Nutrients_, 11(5). PMID: 31130604
* Rodriguez-Levya, D. Weighell, W. Edel, A.L. _et al._ (2013).
‘Potent Antihypertensive Action of Dietary Flaxseed in Hypertensive
Patients’, _Hypertension_, 62(6). PMID: 24126178
* Elagizi, A. Lavie, C.J. O’Keefe, E. _et al_. (2021). ‘An
Update on Omega-3 Polyunsaturated Fatty Acids and Cardiovascular
Health’, _Nutrients_, 13(1). PMID: 33445534
* Patient info (2023). ‘High Cholesterol’.
https://patient.info/heart-health/high-cholesterol#what-is-high-cholesterol
* Kristensen, M. Jensen, M. Aarestrup, J. _et al._ (2012).
‘Flaxseed dietary fibers lower cholesterol and increase fecal fat
excretion, but magnitude of effect depend on food type’, _Nutrition
& Metabolism_. PMID: 22305169
* Thakur, G. Mitra, A. Pal, K. _et al._ (2009). ‘Effect of
flaxseed gum on reduction of blood glucose and cholesterol in type 2
diabetic patients’, _International Journal of Food Sciences and
Nutrition_, 60. https://doi.org/10.1080/09637480903022735 [5]
* Zhang, W. Wang, X. Liu, Y. _et al._ (2008). ‘Dietary flaxseed
lignan extract lowers plasma cholesterol and glucose concentrations in
hypercholesterolaemic subjects’, _British Journal of Nutrition_.
DOI: https://doi.org/10.1017/S0007114507871649
* Patient info. (2024). ‘What’s the link between menopause and
cholesterol?’ What’s the link between menopause and cholesterol?
[6]
* Parikh, M. Netticadan, T. & Pierce, G.N. (2018). ‘Flaxseed: its
bioactive components and their cardiovascular benefits’, _American
Journal of Physiology_. https://doi.org/10.1152/ajpheart.00400.2017
ABOUT THE AUTHOR: CARA SHAW
Cara Shaw is a Registered Women’s Health Nutritional therapist & Nutrigenomics Practitioner with a special interest in PCOS, infertility and hormonal imbalances. Her company CRS Nutrition specialises in supporting women via 1:1 nutritional therapy session’s along with Genetic testing. Cara’s expertise in nutritional therapy is all about uncovering the root cause of issues and diving deep into the ‘why’, in order to support an individual via both nutritional and lifestyle recommendations. Nutrigenomics is a
perfect adjunct to nutritional therapy, offering personalised nutritional recommendations based on an individuals’ genetic blueprint, that identifies nutrient needs and lifestyle changes to optimise health and reach desired goals.
Cara’s journey into nutritional therapy was inspired by her own fertility challenges and dealing with both PCOS and endometriosis. She saw first-hand how impactful nutritional and lifestyle changes were to her own life and has now made it her mission to help educate and empower others. If you enjoyed this article you may wish to read > Flaxseed: Natures Secret To A Healthier You [7]
