​This is how chia seeds impact blood pressure: 5 facts to know before consuming them

Chia seeds are tiny black or white seeds and have become a part of the morning routine for many of us. Packed with fiber, omega-3 fatty acids, protein, antioxidants, and essential minerals like calcium, magnesium, and iron, chia seeds offer a wide range of health benefits and are mostly consumed during morning hours on an empty stomach. And regular consumption of chia seeds is said to help with blood sugar regulation, heart health, bone strength, and muscle recovery. This piece of information explores five facts one should know before consuming them.

Dr. Saurabh Sethi, a gastroenterologist trained at AIIMS, Harvard, and Stanford universities in a recent post on Instagram talked about what happens when you eat chia seeds for 14 days. As per Dr Sethi, regular chia consumption can improve cholesterol and support heart health as well. Chia seeds are rich in omega-3 fatty acids with a favorable omega-3 to omega-6 ratio, which has been linked to lower blood pressure and reduced cardiovascular disease risk, he states in the reel.

It is said that chia seeds are rich in alpha-linolenic acid (ALA), an omega-3 fatty acid, which is known to reduce inflammation and improve blood vessel function, and can help maintain healthy blood pressure levels. Dr Sethi also states that these seeds are rich in omega 3 fatty acids, and are also helpful in reducing inflammation, regulating cholesterol levels, and supporting brain function and mood stability.

These seeds are a rich source of soluble fibre, forms a gel in the gut, helping lower cholesterol and improve arterial elasticity, and these both are important for blood pressure control. As per Dr Sethi, just 2 tablespoons of chia seeds contain about 10 gms of fiber, which is nearly 30-40 % of your daily needs. This fiber supports your gut health by feeding good gut bacteria.

Chia seeds are said to help with weight loss too. They increase satiety and reduce overeating, and help maintain a healthy weight, which plays a key role in keeping blood pressure in check. As per Dr Sethi, just 2 tablespoons of chia seeds offer around 10 g of fiber, which is about 40% of your daily need. They also absorb 10–12 times their weight in water, forming a gel-like substance, which expands in the stomach and promotes a sense of fullness, reducing overeating. As per a study, a 12-week trial with overweight or obese adults consuming 35 g of chia flour daily resisted that the intragroup weight loss was about 1.1 kg, with a greater reduction in obese individuals. Hence, it was concluded that chia seeds can contribute to modest weight loss, especially when consumed daily.

As per experts, these seeds also contain magnesium, potassium, and calcium, minerals which are proven to help relax blood vessels and balance excess sodium in the body.

As per Dr Sethi's post, one can soak chia seeds in water, milk, or yogurt. He further adds that soaking in yogurt for at least 15 minutes is the best option, ideally overnight . This makes them easier to digest and reduces the risk of choking.

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Disclaimer: The information provided in this article is meant for general knowledge only and should not be taken as medical advice. Always talk to your doctor before starting any new routine.