Lignans role in heart health is discussed by Nutritionist Jane McClenaghan & here Jane explains how understanding the role of specific nutrients is important. Among these, Lignans which are found in flaxseed emerge as a significant component. She describes the pivotal role these plant chemicals play in potentially supporting heart health. With over two decades of experience in the field of nutrition, Jane’s insights offer invaluable guidance on harnessing the benefits of flaxseed lignans. Jane talks us through the ways through which these phytonutrients contribute to heart health, from cholesterol regulation to blood pressure management.
What role do Lignans in Flaxseed play in heart health?
Lignans Role In Heart Health
From maintaining a healthy blood pressure to supporting healthy cholesterol levels, our everyday habits have a big impact on our heart health.
Looking after your heart means eating a healthy diet, taking regular exercise and keeping an eye on stress levels.
We know that eating a Mediterranean diet can help support cardiovascular health, but there are some interesting ingredients in our diet that have been shown to help support cardiovascular health.
What are lignans and how are they present in flaxseed?
Lignans are plant chemicals (phytonutrients) that have been shown to have phytoestrogen, antioxidant and anti-inflammatory benefits for our health.
There are lots of plant foods that contains lignans, but flaxseed is the richest dietary source.
The important thing to remember is that lignans are found in the fibre of flaxseed, so you don’t get the same benefits from flaxseed oil as you do from eating milled flaxseed.
Although flaxseeds have an indigestible husk, when we eat them milled or ground, the lignan level is higher, and sprouting helps to increased levels significantly.
Add Linwoods Sprouted Flaxseed to your diet to optimise your daily lignan levels.
Can flaxseed lignans help lower cholesterol levels?
It seems that the lignans in flaxseed have the potential to help improve our cholesterol balance.
When it comes to a healthy cholesterol balance, it is not just the total cholesterol that is important, but the balance of the good and bad cholesterol.
HDL (the good stuff) helps your body get rid of excess cholesterol and LDL (the bad one) transports cholesterol to your arteries.
The good news is that lignans have been associated with reducing overall cholesterol and helping to reduce LDL and improve levels of your HDL. It’s a win-win!
Can flaxseed lignans help in regulating blood pressure?
High blood pressure is a major risk factor for cardiovascular disease, increasing our risk of conditions like like heart attacks and stroke. Also known as hypertension, high blood pressure is regarded as anything above 140/90.
Lignans found in flaxseeds could be an important ingredient in a diet to help manage blood pressure, thanks to their antioxidant and anti-inflammatory effects.
It is possible that the anti-inflammatory effects of lignans help to manage the constriction of blood vessels to reduce BP.
Consistency is key, so getting into the habit of adding flaxseed to your diet every day is what matters. Most of the studies showed the best effects in people taking flaxseed for at least 3 months had the best effect on helping to reduce blood pressure.
Can a combination of various heart-healthy foods enhance cardiovascular benefits?
If you want to support heart health, manage your blood pressure, cholesterol and reduce risk of heart attacks and strokes, it is worth adding flaxseed to your shopping list, but there are other foods that have heart benefits too.
Most research concludes that the Mediterranean diet is one of the best in the world for a healthy heart. It is packed with heart-friendly ingredients like omega 3 fats from oily fish (also found in flaxseeds and chia), monounsaturated fats from olives and olive oil, antioxidant nutrients from colourful fruit and vegetables, herbs and spices.
Green tea and a little dark chocolate may have benefits for our heart too.
References:
- https://pubmed.ncbi.nlm.nih.gov/27006228/
- https://lpi.oregonstate.edu/mic/dietary-factors/phytochemicals/lignans
- https://pubmed.ncbi.nlm.nih.gov/19568181/
- https://pubmed.ncbi.nlm.nih.gov/25740909/
- https://www.ifm.org/news-insights/nut-cardio-eating-cardiac-health/
Jane McClenaghan is Northern Ireland’s most recognised nutritionist with over 20 year’s experience. Her company Vital Nutrition specialises in developing and delivering group sessions for corporate and community clients both online and in-person as well as running an online membership club and offering one-to-one consultations. Here Jane talks about lingnans role in heart health but throughout her time with us Jane has shared her knowledge on multiple topics which you can find in our blog. This is the place to go if you enjoy reading janes advice on lignans role in heart health.
Jane’s knowledge in the subject area of health and wellbeing is unrivalled as indicated by her qualifications, reputation and experience.
Jane’s sessions cover a range of health and wellbeing topics from mental health to stress, female and male health, healthy eating on a budget, heart health, sleep, family wellbeing and much more.
Jane is also the author of two books on nutrition, she writes a weekly column in the Irish News, has a monthly slot on radio U105 and is a regular contributor to the BBC, The Belfast Telegraph and many other media outlets.
You can find out more and get in touch with Vital Nutrition here;
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