Ground flax seed provides a host of health benefits, including reducing cholesterol levels. While the exact mechanism behind the cholesterol-lowering properties of flax seed remain under study, the heart-healthy benefits of this ancient plant are likely to stem from a combination of factors. Despite the benefits, not everyone should consume flax seed, so check with your doctor before using it to lower cholesterol.
Flax Seeds
Flax seeds come from the plant Linum usitatissimum and can be used whole, ground or pressed for their oil. Flax seeds have been consumed as food since ancient Egyptian times. Flax seeds are high in alpha-linolenic acid, or ALA, an essential omega-3 fat that the body cannot produce. Flax seeds also contain high levels of fiber and lignins, a phytochemical antioxidant. Flax seeds are also high in potassium and protein.
Cholesterol
Ground flax seed and products made with ground flax seed, such as muffins and bread, have been shown to lower total and LDL cholesterol, also known as "bad cholesterol," levels. This effect has been seen in men, pre-menopausal women and individuals of both genders with existing high cholesterol, according to Medline Plus. However, flax seed does not raise HDL, or "good cholesterol" levels. One specific type of flax seed, called partially defatted flax seed, might raise triglyceride levels in the blood.
Mechanism
One mechanism behind the cholesterol-lowering effect of ground flax seeds might be due to the high soluble fiber content. Soluble fiber binds to cholesterol in the intestines, preventing it from being absorbed into the blood stream. The lignans in flax seeds might also impact cholesterol, as seen in a 2008 study published in the "British Journal of Nutrition" that found decreases in total cholesterol and LDL cholesterol in subjects given an extract of lignans derived from ground flax seeds. Omega-3 fats, such as ALA, have also been implicated in lowering cholesterol, especially since flax oil also shows cholesterol-lowering properties despite not having the fiber and lignan components present in ground flax.
Considerations
While ground flax seed is generally considered safe, you should drink at least 6 to 8 glasses of water a day if you take it in order to prevent intestinal blockages. Pregnant women might want to forgo taking flax seed because the effects of lignans on fetal development remain unknown. People with gastrointestinal blockages, diabetes or hormone-sensitive conditions should talk to a doctor before adding ground flax seed to the diet, since flax might affect these conditions.
References
- University of Maryland Medical Center: Flaxseed
- Medline Plus: Flaxseed; Nov 2010
- Mayo Clinic: Cholesterol - Top 5 Foods To Lower Your Numbers; May 2010
- "British Journal of Nutrition"; Dietary Flaxseed Lignan Extract Lowers Plasma Cholesterol and Glucose Concentration in Hypercholesterolaemic Subjects; W. Zhang, et al.; Jun 2008
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