Study Confirms That Eating Flax Lowers Cholesterol Levels

Flaxseed, rich in fiber, omega-3 fatty acids, and beneficial plant compounds, has long been recognized for its role in overall wellness.¹ Often promoted as a heart-healthy food, its actual effects on cholesterol levels have remained unclear. While some studies suggest it can lower harmful fats in the blood, others have shown little impact. This systematic review and meta-analysis of studies was conducted to shed more light on the role of flaxseed in preventing heart disease.

The Study

To determine flaxseed's effects on cholesterol levels, scientists analyzed data from 75 randomized controlled trials conducted over a period of 30 years. Their focus was on key cholesterol markers, including total cholesterol, triglycerides, low-density lipoprotein, and the LDL/HDL cholesterol ratio. The goal was to assess the potential of flaxseed as a natural cholesterol-lowering agent.

The Results

The analysis showed significant improvements in lipid profiles. Flaxseed supplementation reduced total cholesterol, lowered triglycerides, and decreased LDL cholesterol levels, all of which contribute to heart disease. The LDL/HDL cholesterol ratio also improved, indicating benefits for heart health.

However, flaxseed did not significantly increase "good" HDL cholesterol levels (commonly referred to as “good” cholesterol).

Interestingly, the benefits were more pronounced in people who consumed flaxseed for at least 12 weeks, suggesting that long-term use is key.

What Does this Mean?

The findings confirm the benefits of flax for lowering cholesterol levels, especially when consumed consistently. It is a simple and versatile addition to a heart-healthy diet, easily incorporated into oatmeal, smoothies, yogurt, and baked goods.

For maximum cardiovascular benefits, ground flaxseed is the preferred option, as whole seeds may pass through the digestive system without being fully absorbed. Additionally, incorporating other heart-supporting foods such as chia, walnuts, oats, avocados, and garlic, along with herbs like turmeric and ginger, can further enhance cardiovascular health.