Hypertension, or high blood pressure, is still a major health problem around the world. It leads to serious heart diseases like stroke and heart failure.
The Heart Disease and Stroke Prevention (CDC) says that high blood pressure caused more than 685,000 deaths in 2022.
Medications and changes to one’s lifestyle are the main ways to control high blood pressure, but new study shows that dietary changes can also be helpful.
People are interested in chia seeds because they might help lower high blood pressure naturally.
The Rising Popularity of Chia Seeds
Chia nuts, which were important to the Aztec and Mayan diets in the past, are now popular again as a superfood. Because they are high in fibre, vitamins, and omega-3 fatty acids, they are a great addition to a heart-healthy diet.
According to Research and Markets, chia seeds were worth $1.39 billion around the world in 2024. This number is expected to rise to $7.38 billion in the next ten years.
This is How Chia Seeds Help Lower Blood Pressure
1. Omega-3 Fatty Acids: A Natural Antihypertensive
A review article from 2024 in Prostaglandins and Other Lipid Mediators looked at 14 clinical studies and found that eating chia seeds might help keep blood pressure in check.
Angel Luk, a registered dietitian, told Health Digest that the omega-3 fatty acids in chia seeds are very important for lowering blood pressure because they make arteries more flexible and reduce inflammation.
This claim is backed up by scientific studies. A study published in Hypertension in 2021 found that people with high blood pressure who ate more omega-3s, especially alpha-linolenic acid (ALA), had lower systolic blood pressure by an average of 4.5 mmHg.
Another study published in British Journal of Nutrition in 2011 found that omega-3s help make arteries less stiff, which makes the circulatory system less stressed.
2. Antioxidants: Protecting Against Hypertension
Many antioxidants, like quercetin, are found in chia seeds. Lowering blood pressure has been linked to these antioxidants. A study published in 2012 in Advances in Nutrition showed that quercetin can lower oxidative stress, which is a cause that can lead to high blood pressure.
A 2010 review in The Bristish Journal of Nutrition found that taking quercetin supplements reduced systolic blood pressure by a large amount, especially in people over 50 years old.
The American Heart Association stresses that in older people, systolic blood pressure is a better indicator of heart disease than diastolic blood pressure.
Since chia seeds naturally contain quercetin, adding them to your diet could help protect you from problems related to high blood pressure.
3. Dietary Fiber: A Key Factor in Blood Pressure Management
About 10 grammes of fibre, or 35% of the daily suggested amount, can be found in one ounce (28 grammes) of chia seeds.
Fibre is very important for heart health because it helps digestion, lowers cholesterol, and keeps blood sugar levels stable.
A study shown at the 2019 meeting of the American College of Cardiology discovered that people whose systolic blood pressure went down by 15% while following a high-fiber diet for six months.
Chia seeds can hold onto water and grow in the digestive system, which helps keep blood sugar levels stable and makes you feel full for longer. This indirectly helps keep blood pressure in check.
4. Nitric Oxide Production and Vasodilation
Chia seeds have amino acids in them, like arginine, that make your body make more nitric oxide. Nitric oxide helps relax blood vessels and improve circulation because it is a vasodilator.
A study published in Cambridge University Press in 2023 proved that eating food like watermelon that increase nitric oxide makes controlling blood pressure a lot better.
Chia seeds are good for your heart health because they improve blood flow and lower artery resistance.
Tips for Adding Chia Seeds to Your Diet
Registered dietitian Angel Luk suggests incorporating chia seeds in simple yet effective ways:
- In Oatmeal or Yogurt: Sprinkle chia seeds over your morning oats or yogurt for added texture and nutrition.
- Smoothies: Blend chia seeds with fruits and vegetables to enhance the fiber and omega-3 content of your smoothies.
- Baked Goods: Mix chia seeds into muffins, bread, or granola bars.
- Salads and Soups: Add a handful of chia seeds to salads or soups for an extra nutritional boost.
- Chia Pudding: Combine chia seeds with almond milk and honey to create a fiber-rich pudding.
- Homemade Chia Jam: Replace traditional jam with a natural chia seed alternative to increase fiber intake while reducing sugar consumption.
Tips for Safely Eating Chia Seeds
Chia seeds are good for you in many ways, but you should only eat them in small amounts. Because they have a lot of fibre, eating too many of them may cause stomach problems like bloating and gas. To start, it’s best to take in small amounts and slowly raise them while staying hydrated.
People who are taking medicines that thin the blood or who have low blood pressure should also talk to their doctor before adding a lot of chia seeds to their diet.
Omega-3 fatty acids can make blood-thinning drugs less effective, which could be dangerous for people who are taking anticoagulants.
What’s Next for Chia Seeds in Heart Health
As more studies are done on the health benefits of chia seeds, it becomes clearer how they can help keep your heart healthy.
With the number of people with high blood pressure and lifestyle-related diseases on the rise, natural food supplements like chia seeds are an easy and effective way to lower risk factors.
Experts say that more research should be done in the future to look into the long-term benefits of eating chia seeds on heart health, especially in groups of people with different eating habits.
Chia seeds could be a useful addition to medical nutrition therapy for people with high blood pressure. They could be used in addition to standard treatments.