Nutrients in chia seeds are beneficial for cardiovascular health
Chia seeds have long been considered a "superfood" thanks to being rich in fiber, protein and healthy fats. When mixed into water, this type of seed becomes a popular drink in healthy diets, especially for people concerned about cholesterol.
According to Suzanne Fisher - a nutritionist in the US, chia seed juice provides a large amount of soluble fiber and omega-3 fatty acids, two factors related to blood fat control. "SOLUble fiber can help reduce cholesterol absorption in the body, while omega-3 supports reducing triglycerides and improving cardiovascular health," she said.
One serving of chia seeds can provide about 35% of daily fiber needs. When entering the body, soluble fiber will bind to cholesterol and fat, thereby limiting absorption and supporting blood fat levels.
Scientific evidence is still contradictory about effectiveness
Despite containing many beneficial nutrients, studies on the direct impact of chia seeds on cholesterol still give inconsistent results.
Some studies show that chia seeds can help reduce triglycerides, especially in people with metabolic syndrome or type 2 diabetes. However, other studies have noted negligible impact on overall cholesterol.
Some meta-analysis shows moderate effectiveness, helping to reduce total cholesterol and LDL (bad cholesterol), while supporting cardiovascular health indicators such as blood pressure and waist circumference.
According to Suzanne Fisher, chia seed water should not be seen as the only solution to control cholesterol: "This should only be part of a balanced diet and healthy lifestyle.
Experts recommend that to effectively control cholesterol, people need to combine many factors such as scientific eating, increased exercise, weight control and limiting smoking. In some cases, using medication as prescribed by a doctor is also necessary.
In general, chia seed water can bring certain benefits to cardiovascular health, but is not a panacea. Maintaining a healthy lifestyle is still a key factor for sustainable cholesterol control.
