When you think of foods that are good for your heart, veggies, lean meats, and healthy fats probably come to mind first. But a recent study suggests that eating chia seeds regularly might help lower blood pressure, cholesterol, and triglyceride levels.
What the Study Says
Published by Elsevier in the journal Prostaglandins & Other Lipid Mediators, this study adds to the growing research on chia seeds’ potential health perks.
“Chia seeds are nutritional powerhouses, packed with protein, fiber, antioxidants, and phenolic compounds,” Stephani Johnson, DCN, RD, an adjunct professor at Rutgers University School of Health Professions, told Verywell.
That said, it’s important to remember that systematic reviews and meta-analyses don’t prove cause and effect.
“These reviews have had mixed results. The studies they looked at varied a lot—different populations, chia seed doses, and supplement durations,” Johnson explained.
Right now, no one can say for sure whether chia seeds make a big difference for heart health. But there are a few theories.
1. They’re Loaded with Fiber
Chia seeds are full of fiber, and high fiber intake is tied to lower cholesterol.
“When mixed with water, chia seeds form a gel-like substance called mucilage, which helps remove cholesterol through digestion,” Johnson said.
2. They’re Packed with Omega-3s and Antioxidants
“Chia seeds contain omega-3 fatty acids, which are linked to higher HDL (‘good’) cholesterol—the kind that protects against heart disease,” Johnson noted.
She also pointed out that chia seeds have antioxidants, which fight LDL (“bad”) cholesterol oxidation. Oxidized LDL plays a major role in artery plaque buildup, raising the risk of heart disease.
3. They Fight Inflammation
“They provide alpha-linolenic acid (ALA), the plant-based omega-3, which has been shown to reduce inflammation in blood vessels and throughout the body,” Julia Zumpano, RD, a dietitian at Cleveland Clinic, told Verywell.
How to Eat More Chia Seeds
Chia seeds won’t magically shield your heart, but they can be part of a healthy routine. “Their benefits shine best when paired with a balanced diet, regular exercise, and enough sleep,” Johnson said.
To get the most out of chia seeds, aim for two to three tablespoons daily, Zumpano suggested. “Soaking or blending them makes digestion easier,” she added.
Since chia seeds are mild in flavor, they’re super easy to mix into everyday foods, like:
- Chia seed pudding
- Salad dressings or sauces
- Smoothies
- Energy balls and bars