Flax Seeds – An Overview in Hypertension

 

Vasudevan N J

Associate Professor, Chitra College of Nursing, Pandalam, Pathanamthitta District, 689501.

 

ABSTRACT:

Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure. You can have high blood pressure (hypertension) for years without any symptoms. Even without symptoms, damage to blood vessels and your heart continues and can be detected. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke. High blood pressure generally develops over many years, and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it. One tablespoon of flaxseed (ground) has about 40 calories, 3 grams of fat (more than half of which is ALA), almost 2 grams of protein, and more than 2 grams of fiber. It’s better to consume the seeds ground, since the whole seeds pass through the body mostly undigested. You can buy flaxseeds already milled or, better yet, buy them whole and grind them yourself (a coffee bean grinder works well) just before using, as this will slow rancidity (the oils in flaxseed are highly unsaturated, so they are more susceptible to oxidation). Store the seeds, ground or whole, in an airtight container in the refrigerator or freezer to keep them fresh longer. Flaxseed has a nutty flavor, though some people describe it as unpleasantly fishy. It can be added to yogurt, cereals, and smoothies, sprinkled over salads and cooked vegetables, and used in baking. Milled flax can replace the oil or shortening in recipes (substitute it in a 3:1 ratio, the Flaxseed Council of Canada recommends).

 

 

 

INTRODUCTION:

The science has never been clearer: flaxseed deserves to be top of the list of the world’s most powerful medicinal foods. For just pennies a day it may protect against dozens of life-threatening health conditions. High blood pressure is a common condition in which the long-term force of the blood against your artery walls is high enough that it may eventually cause health problems, such as heart disease. Blood pressure is determined both by the amount of blood your heart pumps and the amount of resistance to blood flow in your arteries. The more blood your heart pumps and the narrower your arteries, the higher your blood pressure. You can have high blood pressure (hypertension) for years without any symptoms. Even without symptoms, damage to blood vessels and your heart continues and can be detected. Uncontrolled high blood pressure increases your risk of serious health problems, including heart attack and stroke. High blood pressure generally develops over many years, and it affects nearly everyone eventually. Fortunately, high blood pressure can be easily detected. And once you know you have high blood pressure, you can work with your doctor to control it.¹

 

Does Flax seed Lower Blood Pressure:

About one-third of Americans have high blood pressure, reports the Centers for Disease Control and Prevention. High blood pressure increases your risk for the two leading causes of death in the United States -- heart disease and stroke. You might not know you have high blood pressure because only rarely are symptoms associated with the condition. Get your blood pressure checked regularly and speak with your doctor if you're concerned. Medications are available to treat the condition, but so are alternatives. Flaxseed is an inexpensive dietary addition that can reduce hypertension^.1

 

Blood Pressure Reduction:

A 2013 study published in “Hypertension” concluded that flaxseed lowers blood pressure in hypertensive patients. More than 100 patients diagnosed with peripheral artery disease, a condition associated with high blood pressure, were assigned to a flaxseed group or a placebo group. The former ate 30 grams of flaxseed every day for 6 months. At the conclusion of the study, those in the flaxseed group had lower blood pressure than those in the placebo group.²

 

According to the Centers for Disease Control and Prevention, roughly one in three Americans (68 million) has high blood pressure, also known as hypertension. A normal blood pressure reading is 120 over 80. (If you consistently exceed these numbers, talk to your doctor.) Fortunately, flaxseed oil should also be able to help, according to Greek researchers. In their 12-week study of 59 middle-aged men, they discovered that flaxseed oil consumption resulted in significantly lowered blood pressure readings. Consider adding flaxseed oil to your diet and you may be saving yourself—literally—from the headaches associated with hypertension.³

 

Origin and History of Flax Seed:

Flaxseeds (also called linseeds) are a rich source of micronutrients, dietary fiber, manganese, vitamin B1, and the essential fatty acid alpha-linolenic acid, also known as ALA or omega-3. The seeds come from flax, one of the oldest fiber crops in the world - known to have been cultivated in ancient Egypt and China. Sometime between 4000 and 2000 BC, flax cultivation became a common practice in countries bordering the Mediterranean Sea and in regions of the Middle East, and there is some evidence that flax cultivation may have started even thousands of years earlier, during the Neolithic Era of approximately 10,000 BC.⁶ From the very beginning, the value of flax was both culinary and domestic, since flax fibers could be spun into linen to provide clothing and other textile-related products. To this day, flax cultivation has remained both culinary and domestic, although crop production has become more specialized and wide scale. In the United States and Canada, most commercial flax production involves oilseed varieties of flax, in which the seeds will eventually be dried and crushed and used to produce different grades of oil. Non-food grade flaxseed/linseed oil is used in wood finishes, paints, coatings, and other industrial supplies. Food grade flaxseed/linseed oil can as be used in livestock feed, or as a culinary oil. (It is much more common, however, for livestock feed to contain flaxseed meal versus flaxseed oil.) Oilseed varieties of flax are typically classified as oilseed crops along with soybeans, rapeseed, cottonseed, sunflower seed, and peanuts. Canada is the world's largest producer of oilseed flax, followed by Russia, France, and Argentina^{. 11}

 

Fiber flax is the other major variety of flax in terms of commercial production. In Europe, France and Belgium are especially large producers of fiber flax. While cotton, wool and silk remain the most popular natural fibers in the global textile market, the global flax market has grown in recent years following increased production of linen products in China.¹²

 

Alongside of these other flax markets, however, has developed a gradually expanding consumer market for flaxseeds themselves, to be considered as uniquely nourishing food. We expect to see food interest in flaxseeds increase, primarily because of their unique nutrient combinations and health benefits. ¹³

 

HEALING HIGHLIGHTS OF FLAXSEED:

1.        They Can Heal Your Arteries

2.        They Can Contain Beneficial Plant Estrogens

3.        They Can Reduce Your Breast Cancer Mortality by 70% 

4.        They Can Protect Against Ovarian Cancer

5.        They Protect Against Radiation Toxicity

6.        They Can Dilate Your Arteries

7.        They Can Treat Carpal Tunnel Syndrome.¹⁴

 

The Benefit of a Heart Healthy Diet:

For the study, 110 patients with high blood pressure and peripheral artery disease added 30 grams of milled flaxseed to their diet each day for six months. Results were compared to a similar group of people who added a placebo to their diets. The group with the flaxseed in their diet showed a measurable decrease in blood pressure. “Lowering blood pressure is one way people can significantly reduce their risk of stroke and heart attack, and anything we can do with diet and exercise to reduce that risk is a huge health benefit,” adds Dr. Jung. “Would I recommend that people eat more milled flaxseed based on this study? I would certainly consider including flaxseed in a diet for improved cardiovascular health, and milled flaxseed is thought to be better absorbed than other forms.”¹⁴

 

A good seed:

One tablespoon of flaxseed (ground) has about 40 calories, 3 grams of fat (more than half of which is ALA), almost 2 grams of protein, and more than 2 grams of fiber. It’s better to consume the seeds ground, since the whole seeds pass through the body mostly undigested. You can buy flaxseeds already milled or, better yet, buy them whole and grind them yourself (a coffee bean grinder works well) just before using, as this will slow rancidity (the oils in flaxseed are highly unsaturated, so they are more susceptible to oxidation). Store the seeds, ground or whole, in an airtight container in the refrigerator or freezer to keep them fresh longer.¹⁶

Flaxseed has a nutty flavor, though some people describe it as unpleasantly fishy. It can be added to yogurt, cereals, and smoothies, sprinkled over salads and cooked vegetables, and used in baking. Milled flax can replace the oil or shortening in recipes (substitute it in a 3:1 ratio, the Flaxseed Council of Canada recommends). ¹⁷

 

Bottom line:

Like other seeds, flaxseeds are a healthful food. Include some in your diet if you like them, but skip supplements, since the most health benefits likely come from the combination of the seeds' components (rather than from isolated extracts).

 

Unique Nutrient Features of Flaxseeds:

The first unique feature of flax is its high omega-3 fatty acid content. Among all 127 World's Healthiest Foods, flaxseed comes out number one as a source of omega-3s! The primary omega-3 fatty acid found in flaxseeds is alpha-linolenic acid, or ALA. The ALA in flaxseed has found to be stable for at least 3 hours of cooking at oven temperatures (approximately 300F/150C), which makes it available after ground flaxseeds have been added to baked goods like muffins or breads. ¹⁴

 

The second unique feature of flaxseed is its lignans. Lignans are fiber-like compounds, but in addition to their fiber-like benefits, they also provide antioxidant protection due to their structure as polyphenols. The unique structure of lignans gives them a further health-supportive role to play, however, in the form of phytoestrogens. Along with isoflavones, lignans are one of the few naturally occurring compounds in food that function as weak or moderate estrogens when consumed by humans. Among all foods commonly eaten by humans, researchers rank flaxseeds as the number one source of lignans. Sesame seeds come in second, but contain only one-seventh of the total lignans as flaxseeds. To give a few further examples, sunflower seeds contain about 1/350th as many lignans, and cashews nuts contain about 1/475th as many lignans as flaxseeds. ¹⁵

 

A third unique feature of flaxseeds is their mucilage (gum) content. "Mucilage" refers to water-soluble, gel-forming fiber that can provide special support to the intestinal tract. For example, gums can help prevent the too rapid emptying of the stomach contents into the small intestine, thereby improving absorption of certain nutrients in the small intestine. Arabinoxylans and galactoxylans are included within the mucilage gums found in flaxseeds. ¹⁴

 

This combination of features—omega-3 fatty acids, high-lignan content, and mucilage gums—is a key factor in the unique health benefits of flaxseeds. The specific areas of health benefit described below all draw in some way from this unique combination of nutrients not found in other commonly eaten nuts or seeds. ¹⁴

 

Cardiovascular Benefits:

The primary omega-3 fatty acid in flaxseeds—alpha-linolenic acid, or ALA—can be helpful to the cardiovascular system in and of itself. As the building block for other messaging molecules that help prevent excessive inflammation, ALA can help protect the blood vessels from inflammatory damage. Numerous studies have shown the ability of dietary flaxseeds to increase our blood levels of ALA, even when those flaxseeds have been ground and incorporated into baked goods like breads or muffins. When flaxseeds are consumed, two other omega-3 fatty acids have also been shown to increase in the bloodstream, namely, eicosapentaenoic acid (EPA) and docosapentaenoic acid (DPA). Increases in EPA and DPA also help provide inflammatory protection^.13

 

Protection of our blood vessels from inflammatory damage is also provided by the lignans in flaxseeds. These lignans can inhibit formation of platelet activating factor (PAF), which increases risk of inflammation when produced in excessive amounts. The overall anti-inflammatory benefits of ALA and lignans in flaxseeds has been further corroborated by studies in which flaxseed-enriched baked goods (like muffins) lead to decreases of 10-15% in C-reactive protein (CRP) levels. CRP levels are a commonly used indicator of inflammatory status in the cardiovascular system. ¹³

 

Risk of oxidative stress in the blood vessels can also be lowered by flaxseed intake. In addition to being a very good source of the mineral antioxidant manganese, polyphenols in flaxseed—including flaxseed lignans—provide measurable antioxidant benefits. The antioxidant benefits of one particular flaxseed lignan, secoisolariciresinol, have been especially well-documented. Decreased lipid peroxidation and decreased presence of reactive oxygen species (ROS) in the bloodsteam have both been associated with flaxseed intake in amounts of approximately 2 tablespoons per day.

 

Intake of flaxseeds has also been shown to decrease the ratio of LDL-to-HDL cholesterol in several human studies and to increase the level of apolipoprotein A1, which is the major protein found in HDL cholesterol (the "good" cholesterol). This HDL-related benefit may be partly due to the simple fiber content of flaxseeds, since 2 tablespoons of ground flaxseed provide about 4 grams of dietary fiber.

 

Although direct studies on flaxseed and blood pressure are limited (and mostly confined to flaxseed oil versus ground flaxseed), numerous studies have shown the ability of increased omega-3 fatty acid intake to help regulate blood pressure and to help reduce blood pressure in persons who have been diagnosed with hypertension. With its excellent content of the omega-3 fatty acid alpha-linolenic acid (ALA), flaxseed can definitely help us increase our overall omega-3 intake and, by doing so, decrease our risk of high blood pressure.

 

There is one area of concern that we want to note involving flaxseeds and the cardiovascular system. We've seen one very small-scale study from Canada involving 30 children and teens (ages 8-18), all previously diagnosed with hypercholesterolemia (high cholesterol) and given added flaxseed in their diets over a period of 4 weeks. The flaxseed amount was 2 tablespoons, and the form was ground flaxseeds incorporated into breads and muffins. In this study, blood levels of total cholesterol and LDL cholesterol did not significantly change, but blood fat levels (in the form of triglycerides) increased and HDL cholesterol (the "good" cholesterol) decreased. Since we would consider these changes in blood lipids to be unwanted, we believe this study raises some preliminary questions about the role of daily flaxseeds in amounts of 2 tablespoons or above in the diet of children and teenagers who are already known to have high cholesterol. Much more research is needed in this area, but if you are the parent of a child or teen who is already diagnosed with high cholesterol, we recommend that you consult with your healthcare provider about the pros and cons of incorporating flaxseeds into your child's meal plan on a daily basis in any substantial amount.

 

Antioxidant and Anti-Inflammatory Benefits:

It is important to realize that the antioxidant and anti-inflammatory benefits of flaxseed do not apply only to the cardiovascular system. Oxidative stress (which is often related to deficient intake of antioxidant nutrients) and excessive inflammation (which can also be related to deficient intake of anti-inflammatory nutrients) are common risk factors for a wide variety of health problems. These problems include development of insulin resistance, type 2 diabetes, asthma, obesity, and metabolic syndrome. There is preliminary evidence that flaxseed intake can decrease risk of all the problems above by increasing our anti-inflammatory and antioxidant protection.

 

How to Select and Store:

Flaxseeds can be purchased either whole or already ground. The two different forms offer distinct benefits. Because flaxseeds can be very difficult to chew, grinding of the seeds prior to consumption can usually increase their digestibility. However, grinding takes time, and pre-ground flaxseeds can have great convenience. On the other side of the coin, pre-ground flaxseeds—while more convenient—also come with a shorter shelf life than whole flaxseeds. Ground flaxseeds—even when carefully packaged in a gas-flushed, light-protective pouch and refrigerated after opening—typically last about 6-16 weeks. Whole flaxseeds, on the other hand, will typically last for 6-12 months when stored in an airtight container in a dark, cool dry spot. If directly refrigerated, they may last for 1-2 years. ²⁴

 

Whole flaxseeds are generally available in prepackaged containers as well as bulk bins. Just as with any other food that you may purchase in the bulk section, make sure that the bins containing the flaxseeds are covered and that the store has a good product turnover so as to ensure their maximal freshness. Whether purchasing flaxseeds in bulk or in a packaged container, make sure that there is no evidence of moisture. If you purchase whole flaxseeds, either store them in an airtight container in a dark, dry and cool place or place their airtight container directly in the refrigerator. ²⁵

 

Ground flaxseeds are usually available both refrigerated and non-refrigerated. If you are purchasing ground flaxseed that is sitting on the store shelf at room temperature, we highly recommended that the flaxseed be packaged in a gas-flushed, vacuum-sealed bag. If you are purchasing ground flaxseed that is found in the refrigerator section, it's not essential that vacuum-sealed packaging be used, but it can still be helpful from a food quality standpoint. Regardless of the form in which you purchase your ground flaxseeds, you should keep their container in the refrigerator after opening. The reason for all of this extra precaution is simple: once flaxseeds are ground, they are much more prone to oxidation and spoilage. Similarly, if you are grinding whole flaxseeds on your own at home (for example, in a small spice or coffee grinder), you'll want to store them in the refrigerator in an airtight container. If using glass, you may also want to use a darkened glass as that will lessen exposure of the ground flaxseeds to light. ²⁶

 

Flaxseed oil is especially perishable and should always be purchased in opaque bottles that have been kept refrigerated. Flaxseed oil should have a sweet nutty flavor. We never recommend the use of flaxseed oil in cooking, since it is far too easily oxidized. However, it's fine to add flaxseed oil to foods after they have been cooked. ³⁰

NUTRITIONAL PROFILE:

Among commonly eaten foods, flaxseeds are an unparalleled source of fiber-related polyphenols called lignans. They are also an unusual source of mucilaginous gums like arabinoxylans and galactoxylans^{. 32}

 

Flaxseeds are an excellent source of omega-3 essential fatty acids. They are a very good source of dietary fiber, vitamin B1 and copper. They are also a good source of the minerals magnesium, phosphorus and selenium.

 

 

Flaxseeds, ground, raw 2.00 TBS 14.00 grams Calories: 75 GI: very low
Nutrient	Amount	DRI/DV(%)	NutrientDensity	World's Healthiest Foods Rating
omega-3 fats	3.19 g	133	32.0	excellent
vitamin B1	0.23 mg	19	4.6	very good
copper	0.17 mg	19	4.5	very good
manganese	0.35 mg	18	4.2	very good
fiber	3.82 g	15	3.7	very good
magnesium	54.88 mg	14	3.3	good
phosphorus	89.88 mg	13	3.1	good
selenium	3.56 mcg	6	1.6	good

 

CONCLUSION:

When we think about antioxidant-rich foods, the first foods that come to mind are typically vegetables and fruits. Of course, foods in both of these food groups can be outstanding sources of antioxidants! Yet according to recent research, flaxseeds also belong high up on our list of antioxidant-rich foods. When flaxseeds are compared with other commonly eaten foods in terms of their total polyphenol content (polyphenols are one very important group of antioxidants), flaxseeds rank 9th among 100 commonly eaten foods. Flaxseeds turn out to be significantly higher in polyphenol antioxidants than fruits like blueberries or vegetables like olives. The antioxidant benefits of flaxseeds have long been associated with prevention of cardiovascular diseases and have recently also been tied to decreased insulin resistance.

 

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Received on 11.11.2016          Modified on 20.06.2017

Accepted on 22.07.2017          © A&V Publications all right reserved