Chia seeds show promise in supporting heart health, metabolic function

Chia seeds: A superfood for cardiometabolic health

Chia seeds, long a dietary staple in Mesoamerican cultures dating back to the Aztecs and Mayans, have attracted modern scientific scrutiny for their unusually dense nutritional profile. A 28-gram (g) serving—approximately two tablespoons—contains 138 calories, 8.7 g of fat, 11.9 g of carbohydrates, 9.7 g of fiber and 4.7 g of complete protein, according to data from the U.S. Department of Agriculture. Chia seeds also provide significant amounts of calcium, magnesium, iron and potassium.

Heart benefits

The most compelling evidence for chia seeds' cardiovascular benefits comes from studies examining their effect on blood pressure. In a study published in the journal Plant Foods for Human Nutrition, participants who consumed 35 grams of chia flour daily for 12 weeks experienced reduced blood pressure, even among those already taking antihypertensive medication. Researchers noted this effect occurred alongside reductions in inflammatory markers, including C-reactive protein, and improvements in clotting protein profiles.

Additional research has focused on chia seeds' potential to improve cholesterol levels. A meta-analysis of 10 clinical trials reported that regular consumption of chia seeds can reduce total cholesterol, triglycerides and LDL cholesterol while increasing HDL, suggesting a positive effect on lipid profile.

The seeds' high omega-3 fatty acid content appears central to these effects. Chia seeds contain alpha-linolenic acid, a plant-based omega-3 that the human body cannot produce independently. This fatty acid supports heart health, brain function and systemic anti-inflammatory activity. Chia seeds also contain multiple antioxidant compounds, including chlorogenic acid, caffeic acid, myricetin, quercetin and kaempferol, which may protect against oxidative damage linked to heart disease, cancer and aging.

Blood sugar control

For those managing Type 2 diabetes, chia seeds may offer particular value. Studies suggest that daily consumption of chia seeds—either 7-24 g incorporated into white bread or 34 g of whole-grain chia—reduces post-meal blood sugar levels as well as blood pressure in healthy individuals and diabetics alike. As explained by BrightU.AI's Enoch engine, chia seeds help lower blood sugar because their soluble fiber slows the absorption of sugar into the bloodstream, which prevents sharp spikes in glucose levels. This stabilizing effect is especially beneficial for managing diabetes and maintaining steady energy.

Animal studies report similar effects on diabetic rat models fed with chia seeds, suggesting that the seeds not only help with blood sugar control but may also help reduce cardiovascular risk factors in people with Type 2 diabetes.

How to safely incorporate chia seeds into your diet

Despite these promising findings, medical professionals emphasize that chia seeds are not without potential risks. Chia seeds' high oxalate content may increase kidney stone risk in susceptible individuals. Additionally, because chia seeds can lower both blood pressure and blood sugar, they may interact additively with prescription medications for hypertension and diabetes, potentially causing excessive reductions.

Gastrointestinal side effects remain the most common complaint. Chia seeds' high fiber content—nearly 10 grams per serving—can cause bloating, cramping and gas when introduced too quickly to the diet. Experts recommend gradually increasing fiber intake to allow the digestive system to adjust, and always consuming chia seeds with adequate water to prevent bowel obstruction.

The growing body of evidence supporting chia seeds' health benefits coincides with increasing consumer interest in functional foods. Chia seeds can be incorporated into diets through multiple methods: sprinkled on yogurt, salads or cereal; blended into smoothies; used as a thickener for soups and sauces; or soaked in water to form a gel that can substitute for eggs in baking. Ground chia seeds can be added to pancake batter or mixed into hummus and other dips.

Chia seeds represent one of several plant-based foods being studied for their potential to support cardiovascular health through accessible, affordable dietary changes rather than pharmaceutical interventions alone. The seeds join other functional foods, such as oats, flaxseed and fatty fish, in a growing list of whole foods associated with reduced cardiovascular and metabolic risks.

https://en.wikipedia.org/wiki/Chia_seed

Legumes and soy foods may help reduce hypertension risk

In continuation of my continuation of my update on soy ..

A higher dietary intake of soy and legumes is linked to a lower risk of high blood pressure, finds a pooled data analysis of the available evidence, published in the open access journal BMJ Nutrition Prevention & Health.

And the optimal daily amount may be around 170 g of legumes, which include peas, lentils, chickpeas and beans, and 60 to 80 g of soy foods, examples of which include tofu, soy milk, edamame, tempeh, and miso, the findings indicate.

Legumes and soy foods have been associated with an overall lower risk of cardiovascular disease, but the evidence on their potential for lowering high blood pressure is mixed and needs to be systematically quantified, explain the researchers.

To explore this further, the researchers scoured databases for relevant studies published up to June 2025, and found 10 publications that included data from 12 prospective observational studies.

Five studies were from the USA, 5 from Asia (China, Iran, South Korea and Japan), and 2 were from Europe (France and the UK). Nine studies included both men and women, 2 included only women, and 1 included only men.

The number of study participants ranged from 1152 to 88,475 and the number of cases of high blood pressure ranged from 144 to 35,375.

Pooled data analysis of the study findings showed that higher daily intake of legumes and soy foods was associated with a lower risk of developing high blood pressure.

Compared with those with a low intake of legumes, those with a high intake were 16% less likely to develop high blood pressure. Similarly, those with a high intake of soy foods were 19% less likely to develop the condition than those with a low intake.

When assessing the association between quantity and lower risk, a linear reduction (30%) emerged for legumes up to around 170 g/day, while most of the reduction in risk (28-29%) for soy foods was observed at between 60 and 80 g/day, with no further reduction in risk at higher intake.

One hundred grams of legumes/soy is equivalent to a serving size of about one cup or 5–6 tablespoons of cooked beans, peas, chickpeas, lentils, soybeans or a palm-size serving of tofu, explain the researchers.

Using World Cancer Research Fund evidence grading criteria for evaluating the likelihood of causality, the researchers consider the overall evidence to indicate a probable causal relationship between both legume and soy intake and a reduced risk of high blood pressure.

There are plausible explanations for the findings, they say. Legumes and soy are high in potassium, magnesium, and dietary fiber, all of which are known for their blood pressure lowering properties.

And recent research has suggested that the fermentation of soluble fiber from legumes and soy produces short-chain fatty acids that influence blood vessel dilation, while the isoflavone content of soy also seems to help lower blood pressure, they explain.

The researchers acknowledge various limitations to their findings, including the variability of the studies in the pooled data analysis. This included differences in legume types, levels of intake, preparation methods, dietary contexts, and the definition of high blood pressure.

"Despite these limitations, the findings of this meta-analysis have major public health implications, given the alarming global increase in hypertension prevalence," they point out.

"Current legume consumption across Europe and the UK remains below dietary recommendations, with average intakes of only 8–15 g/day, far below the recommendations of 65 to 100 g/day recommended for overall cardiovascular health," they add.

"Although further large-scale cohorts are needed for confirmation, these findings provide further evidence in support of dietary recommendations to the public to prioritise and integrate legumes and soy foods as healthy protein sources in the diet," they conclude.

"This research strengthens the evidence base for the cardioprotective benefits of plant-based diets. The authors have significantly added to the case for using legumes and soy as primary dietary strategies to mitigate the global burden of hypertension," comments Professor Sumantra Ray, chief scientist and executive director of NNEdPro Global Institute for Food, Nutrition and Health, which co-owns BMJ Nutrition Prevention & Health.

"The strengths of the study lie in its rigorous dose-response analyses, which offer practical dietary targets for use in public health guidelines and clinical practice. But we can't entirely rule out the influence of unmeasured influential factors. And the plateauing of benefits for soy at 60–80 g/day warrants further investigation, as it remains unclear if this reflects a true biological limit or is a byproduct of the smaller number of studies available for analysis."

Legumes and soy foods may help reduce hypertension risk

A high-fiber diet may counteract the harmful health effects of pollutants

In continuation of my update on a diet high in fiber

Research from the University of Kentucky's Superfund Research Center (UK-SRC) shows that a diet high in fiber could possibly reverse the adverse effects that environmental toxins have on cardiovascular health.

The findings are part of UK-SRC's "Project #1," which examines how nutrients affect toxicity caused by polychlorinated biphenyls (PCBs) in vascular tissues.

PCBs are man-made chemicals that were used in industrial and commercial applications and have been linked to a number of adverse health effects in humans and animals. Although they were banned more than 40 years ago, PCBs can still be released into the environment from poorly maintained hazardous waste sites.

Prior UK-SRC research in the lab of Bernhard Hennig, a professor in UK's Department of Animal & Food Sciences, found a connection between PCBs and cardiovascular disease. Pan Deng, a postdoctoral researcher working in Hennig's lab, is continuing this research with a study that found that nutrients including fiber reduced PCB toxicity in multiple organ systems, including gut microbiota, liver and vasculature.

https://www.youtube.com/watch?v=o1NZnho5zOU#action=share

Deng's field of research is called metabolomics, and it examines how metabolites within a cell, tissue or biofluid of an organism respond to external stressors—in this case the toxic exposure from PCBs. Deng checks levels of nutrients and pollutants in the cells through liquid and gas chromatography testing. The process is called metabolic profiling.

"Metabolic profiling gave us the power to discover how environmental pollutants contribute to human disease. The very important thing is that this technology can be applied to biological samples obtained from humans," said Deng.
"Using animal models, we found that eating a high-fiber diet can prevent pollutant-induced cardiovascular disease," said Deng. "This finding may lead to nutritional and therapeutic interventions in people who are exposed to PCBs."

The findings may be beneficial to those impacted by or residing near toxic Superfund chemicals, which include PCBs.

The Environmental Protection Agency (EPA) has designated thousands of contaminated sites in the U.S. as "Superfund" sites. They include manufacturing facilities, processing plants, landfills and mining sites where hazardous waste has been improperly managed.

Kentucky is home to 20 (13 active) EPA National Priorities List Superfund hazardous waste sites. The UK-SRC is an interdisciplinary program including researchers from several UK colleges that strives to reduce the negative health and environmental impacts of chlorinated organic compounds found at these sites across Kentucky and the U.S.

The UK-SRC is funded by the National Institutes of Health/National Institute of Environmental Health Science (NIEHS) and is one of NIEHS's nationwide family of Superfund Research Programs. Specifically, UK-SRC biomedical research examines potential roles for nutritional components and lifestyle choices to minimize negative human health impacts related to chemical exposures.

https://phys.org/news/2016-11-interaction-environmental-toxin-exposure-nutrition.html

Veggies, Fruits and Grains Keep Your Heart Pumping

  

As if you needed any more proof that fruits, vegetables and whole grains are good for you, a new study finds they may cut your chances of heart As if you needed any more proof that fruits, vegetables and whole grains are good for you, a new study finds they may cut your chances of heart failure by 41%.

Conversely, the so-called Southern diet, which focuses on meats, fried and processed foods and lots of sweet tea, was tied to a 72% increased risk of heart failure.

"Eat more plants, limit red and processed meat," said lead researcher Dr. Kyla Lara, a cardiology fellow at the Mayo Clinic in Rochester, Minn.

Lara cautioned that this study cannot prove different diets cause or prevent heart failure, only that they are linked.

Nearly 6 million American adults suffer from heart failure, and that number is expected to rise with the aging population. The condition occurs when the heart does not pump blood sufficiently to meet the body's needs.

Steps to prevent heart failure include not smoking, keeping blood pressure under control, maintaining a healthy weight and eating healthy foods.

Getting people to eat healthier requires that they be educated about the benefits of plant-based diets and have access to low-cost healthy foods, Lara said.

"Animal meat is not necessary for a nutritious diet, in terms of health promotion and quality of life," she said. "Now is the time to get on board with a plant-based diet -- it's going to be the future of health."

In the study, Lara and her colleagues collected data on more than 16,000 men and women, 45 and older, who took part in a large U.S. stroke study. None of the participants had heart disease at the start of the study. Participants completed a questionnaire that asked them about their diet.

The diets were classified into five types:

Convenience, which was heavy on meats, pasta, Mexican food, pizza and fast food.

Plant-based, which included vegetables, fruits, beans and fish.

Sweets and fats, which was heavy on desserts, bread, sweet breakfast foods, chocolate and other sugars.

Southern, which was heavy on fried foods, processed meats, eggs, added fats, and sugar-sweetened drinks.

Alcohol and salads, which was heavy on wine, liquor, beer, leafy greens and salad dressing.

After nearly nine years of follow-up, 363 participants developed heart failure.

The benefit of the plant-based diet was significant, but after taking into account factors such as weight, waist size, high blood pressure and high cholesterol, the negative effect of the Southern diet was no longer statistically significant, Lara said.

It might be that the increased risk for heart failure in this group was due to obesity and excess belly fat or other factors, she said.

None of the other diets showed a statistically significant association with heart failure, and no association was seen between any diet and the type of heart failure people developed, the researchers noted.

The findings were published April 22 in the Journal of the American College of Cardiology.

"Our lifestyle, such as what we eat, if we are physically active and smoking or vaping, can contribute significantly to a poorly functioning heart, which in turn affects our quality of life and ultimately how soon we die," said Samantha Heller, a senior clinical nutritionist at New York University Medical Center in New York City.

Plant-based diets have been shown to reduce the risk of cardiovascular disease, cognitive [thinking] decline, type 2 diabetes, several cancers, depression and obesity," said Heller, who wasn't involved with the study.

For optimal health, people need to cut back on fried foods, cheese, fast food and junk foods, and processed and red meats, she said.

"It is sad and frustrating when I see patients who could quite literally save their lives by making healthier choices, but instead opt for a burger and fries," Heller said.

A cheeseburger, fries and milkshake meal sounds innocent enough, but it can add up to more than 2,600 calories, 65 grams of saturated fat and 3,400 milligrams of salt, she said.

Heller advises people to include a minimum of one high-fiber food to every meal. "Dietary fiber is only found in plant foods, such as spinach, oranges, quinoa and lentils."

Also try having meatless dinners two or three nights a week, like a grilled vegetable and black bean burrito, pasta primavera or an edamame and fresh vegetable stir fry, she suggested.failure by 41%.

Conversely, the so-called Southern diet, which focuses on meats, fried and processed foods and lots of sweet tea, was tied to a 72% increased risk of heart failure.

"Eat more plants, limit red and processed meat," said lead researcher Dr. Kyla Lara, a cardiology fellow at the Mayo Clinic in Rochester, Minn.

Lara cautioned that this study cannot prove different diets cause or prevent heart failure, only that they are linked.

Nearly 6 million American adults suffer from heart failure, and that number is expected to rise with the aging population. The condition occurs when the heart does not pump blood sufficiently to meet the body's needs.

Steps to prevent heart failure include not smoking, keeping blood pressure under control, maintaining a healthy weight and eating healthy foods.

Getting people to eat healthier requires that they be educated about the benefits of plant-based diets and have access to low-cost healthy foods, Lara said.

"Animal meat is not necessary for a nutritious diet, in terms of health promotion and quality of life," she said. "Now is the time to get on board with a plant-based diet -- it's going to be the future of health."

In the study, Lara and her colleagues collected data on more than 16,000 men and women, 45 and older, who took part in a large U.S. stroke study. None of the participants had heart disease at the start of the study. Participants completed a questionnaire that asked them about their diet.

The diets were classified into five types:

• Convenience, which was heavy on meats, pasta, Mexican food, pizza and fast food.

• Plant-based, which included vegetables, fruits, beans and fish.

• Sweets and fats, which was heavy on desserts, bread, sweet breakfast foods, chocolate and other sugars.

• Southern, which was heavy on fried foods, processed meats, eggs, added fats, and sugar-sweetened drinks.

• Alcohol and salads, which was heavy on wine, liquor, beer, leafy greens and salad dressing.

After nearly nine years of follow-up, 363 participants developed heart failure.

The benefit of the plant-based diet was significant, but after taking into account factors such as weight, waist size, high blood pressure and high cholesterol, the negative effect of the Southern diet was no longer statistically significant, Lara said.

It might be that the increased risk for heart failure in this group was due to obesity and excess belly fat or other factors, she said.

None of the other diets showed a statistically significant association with heart failure, and no association was seen between any diet and the type of heart failure people developed, the researchers noted.

The findings were published April 22 in the Journal of the American College of Cardiology.

"Our lifestyle, such as what we eat, if we are physically active and smoking or vaping, can contribute significantly to a poorly functioning heart, which in turn affects our quality of life and ultimately how soon we die," said Samantha Heller, a senior clinical nutritionist at New York University Medical Center in New York City.

Plant-based diets have been shown to reduce the risk of cardiovascular disease, cognitive [thinking] decline, type 2 diabetes, several cancers, depression and obesity," said Heller, who wasn't involved with the study.

For optimal health, people need to cut back on fried foods, cheese, fast food and junk foods, and processed and red meats, she said.

"It is sad and frustrating when I see patients who could quite literally save their lives by making healthier choices, but instead opt for a burger and fries," Heller said.

A cheeseburger, fries and milkshake meal sounds innocent enough, but it can add up to more than 2,600 calories, 65 grams of saturated fat and 3,400 milligrams of salt, she said.

Heller advises people to include a minimum of one high-fiber food to every meal. "Dietary fiber is only found in plant foods, such as spinach, oranges, quinoa and lentils."

Also try having meatless dinners two or three nights a week, like a grilled vegetable and black bean burrito, pasta primavera or an edamame and fresh vegetable stir fry, she suggested.

Veggies, Fruits and Grains Keep Your Heart Pumping 

Want to Avoid Type 2 Diabetes? Eat More Whole Grains

It may seem counter intuitive, but eating bread, pasta and cereal may actually help prevent type 2 diabetes, as long as those foods are made from whole grains, new research suggests.

The study found that each serving of whole-grain foods per day was linked to as much as an 11 percent drop in the risk of type 2 diabetes.

"Whole grains appear to play an important role in the prevention of type 2 diabetes, and choosing whole grains over refined grains is highly recommended," said study author Cecilie Kyro. She is a post-doctoral researcher at the Danish Cancer Society Research Center in Copenhagen.

Kyro added that, in addition to preventing type 2 diabetes, there is evidence that whole grains can help prevent heart disease and colon cancer.

More than 30 million Americans have diabetes, and most have type 2 diabetes, according to the American Diabetes Association (ADA). People with type 2 diabetes don't use the hormone insulin efficiently.

Insulin normally ushers blood sugar into cells to be used as energy. But some people are resistant to the effects of insulin, and then more and more insulin is needed to do the same job. Eventually, the insulin-producing cells in the pancreas can't keep up with the demand, and blood sugar levels rise, resulting in type 2 diabetes, according to the ADA.

Lifestyle factors, such as diet and exercise, are known to play a role in type 2 diabetes. In the latest study, researchers wanted to see what role specific whole grains played in type 2 diabetes.

To do this, they reviewed diet information from more than 55,000 people, aged 50 to 65, in Denmark. On average, the group was slightly overweight.

Overall, about 7,400 people were diagnosed with type 2 diabetes during the study's average 15-year follow-up.

The study volunteers completed food diaries. From these food diaries, the researchers calculated how many grams of whole grains each person ate daily.

The investigators found that for every serving of whole-grain food, the risk of type 2 diabetes dropped by 11 percent for men and 7 percent for women.

In women, only wheat and oats seemed to reduce the risk of diabetes. But for men, all whole grains -- wheat, rye and oats -- were linked to a lower risk of the blood sugar disorder. Kyro said this difference may just be a statistical anomaly because fewer women developed diabetes.

She added that all whole-grain products can be recommended for preventing type 2 diabetes in both men and women.

Exactly how whole grains help prevent type 2 diabetes isn't clear from this study. Because it's an observational study, it isn't designed to prove a cause-and-effect relationship.

Still, the scientists suspect that there may be several reasons why whole grains could be protective, including reduced blood sugar secretion after a meal.

Registered dietician Samantha Heller said the findings fall in line with previous research.

"People who consume whole grains have lower risks of type 2 diabetes, as well as inflammation, coronary heart disease and cancer," she said. In addition, a diet including whole grains also helps with weight management and may improve digestive health.

"Whole grains contain fiber, vitamins, minerals, protein and phytonutrients, all of which play important roles in maintaining a healthy body. Dietary fiber decreases insulin resistance, after-meal blood sugar spikes and decreases inflammation, all of which may contribute to its beneficial effects on type 2 diabetes," Heller explained. (Phytonutrients are nutrients from plant sources.)

Kyro said one serving of whole grain contained 16 grams of whole grain. That can vary depending on the type or brand of a product, but 16 grams is approximately one slice of whole-grain bread, she said.

Heller said that U.S. dietary guidelines recommend three to four servings of whole grains a day. A serving is one slice of bread, one-cup of ready-to-eat cereal or 1/2-cup cooked rice, pasta or cereal. She said those recommendations are for people who are sedentary. If you're more active, you may need more grains each day.

Findings from the study were published in the September issue of The Journal of Nutrition.