According to Healthline, chia seeds contain high levels of fiber, omega-3 and antioxidants that are beneficial for cardiovascular health. In particular, the amount of soluble fiber in chia seeds can support reducing total cholesterol and bad cholesterol (LDL) in the blood, thereby contributing to reducing the risk of cardiovascular disease.
In addition, antioxidant compounds such as quercetin, chlorogenic acid and caffeic acid in chia seeds can help reduce inflammation and limit the oxidation of bad LDL cholesterol - a factor related to atherosclerosis.
When soaked in water, chia seeds expand and form a gel form, not only providing water but also a rich source of nutrients that can play a role in controlling bad cholesterol levels.
How to use chia seeds to help reduce blood fat:
- Soak in water to drink every morning: Add about 1-2 tablespoons of chia seeds to a glass of water, soak for 15-20 minutes to fully expand the seeds and then drink. You can add lemon or a small amount of honey to make it easier to use.
- Combine with yogurt or oatmeal: Chia seeds can be mixed with yogurt, oatmeal or fruit to increase fiber and create a feeling of fullness for a long time.
- Add to smoothies: Add a small amount of chia seeds to green vegetable or fruit smoothies to help supplement omega-3 and nutrients for the body.
- Make chia seed pudding: Soak chia seeds with nut milk or unsweetened fresh milk overnight to make pudding, for breakfast or snacks.
According to nutrition experts, although chia seeds bring many health benefits, users should not abuse them.
To achieve effective blood fat reduction support, it is necessary to combine a healthy diet, limit saturated fat, and maintain regular exercise.
