Many of the major risk factors of heart disease include high cholesterol, high blood pressure, type 2 diabetes, and obesity. Eating more foods that are known to improve these risk factors can help lower overall heart disease risk and support long-term heart health. Seeds are a smart addition to a heart-healthy diet because they’re rich in healthy fats, fiber, and other nutrients that help protect the heart.
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Flaxseeds are high in nutrients known to lower heart disease risk factors, like soluble fiber and magnesium. Soluble fiber reduces cholesterol levels by blocking its absorption in the digestive tract and promoting its excretion from the body.
A 2020 review found that flaxseed supplementation significantly reduced total cholesterol and LDL cholesterol.
Additionally, flaxseeds provide alpha-linolenic acid (ALA), a type of omega-3 fatty acid associated with reduced heart disease risk, including coronary heart disease.
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Chia seeds are an excellent source of fiber, calcium, and magnesium, which are essential for heart health. One ounce of Chia seeds contains 9.75 grams of fiber, which covers 34% of your daily fiber needs. The same serving packs 23% of the Daily Value (DV) for magnesium and 14% of the DV for calcium, both of which can help lower blood pressure.
Studies show that eating chia seeds helps reduce total and LDL cholesterol levels, while increasing protective HDL cholesterol.
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Pumpkin seeds are an excellent source of magnesium, providing 156 milligrams, or 37% of the DV per ounce. They also provide arginine, an amino acid that helps the body produce nitric oxide. Nitric oxide plays a key role in relaxing blood vessels, supporting healthy blood flow, and blood pressure.
Pumpkin seeds are also high in plant-based protein, providing 8.45 grams per ounce. Protein helps slow the release of sugar into the bloodstream, supporting healthy blood sugar control. Maintaining healthy blood sugar levels can reduce your risk of diabetes, a major risk factor for heart disease.
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Sunflower seeds are exceptionally rich in vitamin E, a fat-soluble nutrient that acts as a powerful antioxidant, helping protect cells from oxidative stress.
An ounce of shelled sunflower seeds contains 7.4 milligrams of vitamin E, which covers nearly 50% of your daily needs. Higher intake of dietary vitamin E is associated with reduced risks of heart disease and all-cause mortality, including heart disease-related death.
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Just 2 tablespoons of sesame seeds cover 15% of your daily magnesium needs and 13.5% of your daily calcium requirements. Magnesium and calcium work together to regulate your blood pressure and studies show that diets high in these minerals are associated with a lower risk of hypertension.
Research suggests that sesame seeds may also protect against the development of atherosclerosis, or plaque buildup in the arteries, by reducing inflammation and lowering blood lipid levels.
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Hemp seeds are often recommended in heart-healthy diets due to their impressive levels of magnesium and polyunsaturated fats, including omega-3 fatty acids. An ounce of hemp seeds covers 50% of the DV for magnesium, making them a particularly good option for those with high blood pressure and high blood sugar. Magnesium plays a key role in blood sugar regulation, and increasing your intake may help reduce your risk of developing type 2 diabetes.
Another reason why hemp seeds are so good for your heart is their high content of the omega-3 ALA, which has powerful anti-inflammatory and heart-protective properties.
Seeds that support heart health are high in nutrients known to lower heart disease risk factors and support overall heart function, such as unsaturated fats, which can help improve cholesterol levels, especially when they replace saturated fats in the diet.
Many seeds are also rich in soluble fiber. Soluble fiber reduces LDL cholesterol, which can significantly lower heart disease risk.
Other nutrients found in seeds, such as magnesium, calcium, and vitamin E, can support heart health by lowering blood pressure and helping prevent atherosclerosis.
The most effective way to support heart health and reduce your risk of heart disease is to follow a diet rich in nutritious foods, like nuts, seeds, fruits, vegetables, fish, and whole grains, while also exercising regularly, maintaining a healthy weight, and avoiding smoking.
Although seeds are nutrient-dense, they are also high in calories. This is why sticking to recommended portion sizes, generally 2 tablespoons or about 1 ounce, is important, especially for those managing their calorie intake.
Additionally, while seeds are heart-healthy, roasted and salted seeds can be high in sodium. Because eating too much sodium can increase blood pressure, it’s best to choose unsalted seeds whenever possible and to enjoy salted seeds in smaller portions.
