Hypertensive people can include chia seeds in breakfast or snacks.
A simple way is to soak chia seeds in water for about 10-20 minutes for the seeds to absorb water, form a gel and then use it with unsweetened yogurt, oats or unsweetened smoothies.
It is not necessary to use large quantities. Some clinical trials use about 30-35 g of chia seeds per day.
For beginners, small amounts should be started and gradually increased depending on tolerability. Chia seeds are rich in fiber, so eating too much suddenly can cause bloating, flatulence or changes in bowel movements. More importantly, it is necessary to drink enough water when increasing fiber intake.
Chia seeds provide fiber and alpha-linolenic acid (ALA), a form of plant omega-3 fatty acid. These components can contribute to creating beneficial effects on cardiovascular health.
Chia seeds can affect many processes related to lipid metabolism, inflammation and blood vessel function, although specific mechanisms for blood pressure still need further research.
In particular, the fiber in chia seeds is also consistent with the principle of healthy eating for people with high blood pressure. Increasing the amount of fiber in the diet can help control blood pressure.
How to use it can determine whether chia seeds are really suitable for people with high blood pressure.
Chia seeds soaked in water or combined with unsweetened yogurt will be completely different from mixing with condensed milk, sugar, syrup or sugary drinks.
The World Health Organization (WHO) recommends that adults limit sodium to below 2,000 mg/day, equivalent to less than 5 g of salt/day. WHO also emphasizes that a healthy diet should prioritize low sodium, low free sugar and low unhealthy fats.
Therefore, a suitable option may be water-soaked chia seeds + unsweetened yogurt + fresh fruit, or chia seeds + oatmeal + unsweetened milk.
This method both increases fiber and limits sugar and salt - important factors in a diet that controls blood pressure.
