Doctor shares the ‘best’ seeds for reducing your risk of heart disease

Poor dietary choices spell bad news for a whole host of health problems, including heart disease . Fortunately, a doctor shared the ‘best’ seeds that could stop the processes that lay the groundwork for heart disease in their tracks. Dr Sunni Patel , from Dish Dash Deets , said: ‘In clinical studies, the consumption of certain seeds has been associated with improvements in heart health markers.  ‘For example, flaxseeds and chia seeds, which are rich in omega-3 fatty acids, have been shown to help lower LDL cholesterol levels, triglycerides, and blood pressure in some individuals.  ‘These improvements in risk factors are generally associated with a reduced risk of developing heart disease.’ Doctor shares the ‘best’ seeds for reducing your risk of heart disease. (Image: GETTY) Packed with omega-3 fatty acids, flaxseeds could help reduce inflammation and improve heart health.  Dr Sunni explained that the brown seeds could help reduce your LDL cholesterol, also known as ‘bad’, which is a major risk factor for heart disease. ‘An analysis showed an average reduction of approximately 10 percent in total cholesterol and 7 percent in LDL cholesterol levels when flaxseeds were consumed regularly,’ he said. The recommended daily intake of the tiny seeds is about one to two tablespoons, which is the equivalent of 10 to 20 grams. Chia seeds can also lower inflammation and cholesterol. (Image: GETTY) Considered another ‘excellent’ source of omega-3 fatty acids, as well as fibre, and antioxidants, chia seeds also lower inflammation and cholesterol. Dr Sunni said: ‘In a study, published in the journal Nutrients, participants with type 2 diabetes who consumed chia seeds for 12 weeks experienced a significant decrease in total cholesterol, LDL cholesterol, and triglyceride levels.  ‘The reduction in LDL cholesterol was approximately 10 percent.’ Similarly to flaxseeds, you should aim to get around one to two tablespoons of the black and white seeds. The doctor added it’s crucial to consider the overall quality of your diet and lifestyle choices. (Image: GETTY) Sesame seeds have a high content of lignans which offer antioxidant properties and may help reduce oxidative stress, thus supporting your cardiovascular health. Dr Sunni said: ‘In a study, published in the Journal of Medicinal Food, participants who consumed sesame oil and sesame lignans experienced a reduction in total cholesterol and LDL cholesterol levels. The decrease in LDL cholesterol ranged from three to nine percent.’ The serving size of sesame seeds is the same as with the seeds described above. Sunflower seeds Sunflower seeds are rich in vitamin E, which acts as an antioxidant and helps protect cells from damage.  ‘They also contain phytosterols, plant compounds that can help lower cholesterol levels,’ Dr Sunni said. While adding these seeds to your diet could be a ‘positive step’ towards better heart health, the doctor stressed the importance of an overall diet. He said: ‘They can help improve lipid profiles, reduce inflammation, and support heart health.  ‘However, it’s crucial to consider the overall quality of your diet and lifestyle choices, as heart disease prevention is a multifactorial process.’