About Flaxseed and Cholesterol

Flaxseeds provide numerous health benefits. Flaxseed is versatile and easily added to muffin mixes, breads, sprinkled on cereal or added to smoothies. Research into the health benefits of flax suggests a link between the seed's lignan compounds and lower blood cholesterol levels.

Features of Flax

About the size of a sesame seed, the small brown flaxseed packs a wallop. Despite its small size, flaxseeds are chock full of nutrients and provide a rich source of complete protein. In addition to containing phytochemicals with antioxidant, anti-cancer and anti-inflammatory properties, flax contains a high percentage of omega-3 polyunsaturated fats.

Cholesterol and Flaxseed

The Centers for Disease Control and Prevention report that one in every six Americans have high blood cholesterol levels. According to the CDC, a buildup of waxy, fat-like cholesterol leads to heart disease and stroke. Regular flaxseed consumption may help lower total cholesterol, triglycerides and LDL cholesterol levels and reduce the risk of blood clots. This is due to lignan, flaxseed's cholesterol-lowering compound.

Benefits of Flaxseed

According to the University of Michigan, preliminary studies suggest flaxseed helps people trying to lower their cholesterol. They also report reliable and relatively consistent scientific data showing substantial benefits of flaxseed consumption from those suffering with constipation and systemic lupus erythematosus.

Research

Flaxseed's ability to reduce cholesterol levels is the subject of much research. In 2007, the Pennington Biomedical Research Center reviewed nine clinical trials examining flaxseed's effectiveness in lowering cholesterol. Their review led them to suggest that 15 to 50 grams of whole or powdered flaxseed daily modestly reduces total and LDL cholesterol by 1.6 to 18 percent. Whole flaxseed and flaxseed powder appears more effective at reducing cholesterol than flaxseed oil. Researchers at Iowa State University's Nutrition and Wellness Center report daily consumption of 3 tbsp. of flaxseed reduced cholesterol in men by just under 10 percent over three months. Iowa State University professor Suzanne Hendrich said although it lowers cholesterol less effectively than standard drugs, it lowers levels enough to make it an option for men unable to take pharmaceuticals.

Consumption

Flaxseed can be purchased at local health food stores or even many corner grocery stores. Whole flax seeds are best used in muffin or bread mixes or sprinkled on yogurt, salads, cereal or other foods. While ground flaxseed meal provides cholesterol-lowering lignans, the seed meal oxidizes if left unconsumed for too long. Oxidation alters food flavor and diminishes the product's healthy omega-3 fatty acids, considered an important factor in heart attack prevention. Chew whole seeds thoroughly, and consider using a coffee grinder to grind your own seeds. Otherwise, purchase ground flaxseed and keep it refrigerated.