However, not everyone knows that the use of chia seeds is the decisive factor for the effective control of blood fat, especially bad cholesterol (LDL) and triglycerides.
Creating gel from chia seeds before meals to reduce cholesterol absorption
Instead of sprinkling chia seeds directly on the dish, a method that few people apply is to soak chia seeds in water to form a gel, then use it about 15-20 minutes before meals. When encountering water, chia seeds create a layer of gel rich in soluble fiber, helping to slow down the digestion process and reduce cholesterol absorption from food.
According to Dr. Walter Willett, a nutritionist and epidemiologist at Harvard School of Public Health (USA), soluble fiber has the ability to bind to cholesterol in the intestines and support excretion instead of going into the blood. Chia seeds, with a high fiber content, can have this effect more clearly when used in gel form, helping people with high blood fat control lipid levels more stably over time.
In addition, using chia seed gel before meals also helps create a feeling of fullness early, thereby limiting the consumption of foods rich in saturated fat, a factor that increases bad cholesterol in the blood.
Using chia seeds to replace part of starch and bad fats
Another way to control blood fat from chia seeds is to use them as a substitute in your daily diet, especially instead of refined starch or unhealthy fats. chia seeds can be added to smoothies, oatmeal, yogurt or used as a glue in baked goods instead of butter or eggs.
According to American nutritionist Dr. Mark Hyman, replacing refined starches with foods rich in fiber and omega-3s significantly improves triglyceride levels and increases good cholesterol (HDL). Chia seeds provide alpha-linolenic acid (ALA), an omega-3 form that is beneficial for the heart, contributing to reducing inflammation and supporting blood fat balance.
Experts recommend that, to achieve effectiveness, chia seeds should be used regularly every day in a quantity of about 15–25g, combined with exercise and controlling total energy intake. This is a natural, simple solution but needs to be applied properly to bring long-term benefits to cardiovascular health.
