≈30 g/day ground (grinding improves absorption of ALA and lignans); with plenty of water.
In hypertensive patients, 30 g/day of ground flaxseed for 6 months notably reduced systolic and diastolic pressure (one of the largest antihypertensive effects observed with a food; FlaxPAD trial, double-blind).
View the study (clinical trial) →Regular flaxseed consumption, especially ground and whole seed, modestly reduces total cholesterol and LDL, thanks to its soluble fiber, ALA, and lignans.
View the study (meta-analysis) →⏱ 2 min read
Flax seeds (linseed) combine three components with cardiovascular activity: alpha-linolenic acid (ALA), lignans (the most abundant plant phytoestrogens in the diet) and mucilaginous soluble fiber. To benefit from them it is best to grind them, since whole seeds pass through the digestive tract without releasing their fats and lignans well.
The FlaxPAD trial showed that 30 g a day of ground flaxseed for six months lowered blood pressure markedly in people with hypertension, with reductions of several millimeters of mercury. Together with its effect on cholesterol, this makes it a food of cardiovascular interest.
Lignans are converted in the intestine into enterolignans with weak estrogenic activity; they have been studied for menopausal symptoms and for prostate health, with evidence that is still moderate or preliminary depending on the goal.
Information, not medical advice. Scientific evidence reflects the quality of the studies.