Improve heart health, lower cholesterol with flaxseeds, here's how to include them in daily diet

Flaxseeds can help lower cholesterol and support overall heart health. (Image: Canva)

Including flaxseed in your diet can be a great way to help lower cholesterol levels. Rich in fibre, omega-3 fatty acids, and lignans, flaxseeds have properties that may support heart health. Here are some easy ways to add flaxseed to your meals:

Add to smoothies: Blend a tablespoon of ground flaxseed into your smoothies for a nutty flavour and extra fibre. Start with a small amount and gradually increase as you get used to the taste.

Mix into oatmeal or cereal: Sprinkle ground flaxseed on your morning oatmeal or cereal. It adds fibre, helps keep you full longer, and contributes to your daily intake, which is good for cholesterol management.

Bake with flaxseed: Include ground flaxseed into muffins, bread, or pancakes by replacing some of the flour (up to ¼ cup).

Sprinkle on salads and soups: Add a tablespoon of flaxseed to salads or soups. It adds a mild, nutty flavour and a little extra texture.

Stir into yoghurt or cottage cheese: Mix a tablespoon of ground flaxseed into yoghurt or cottage cheese for a protein-packed, fibre-rich snack.

Add to beverages: Stir ground flaxseed into juice, coffee, or tea. Make sure to stir well to avoid clumping.

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Use flaxseed oil in dressings: Flaxseed oil is great for salad dressings or drizzling over cooked veggies. Just avoid heating it, as this can destroy its beneficial omega-3 fatty acids.

Make flaxseed pudding: Combine ground flaxseed with milk and let it sit in the fridge for a few hours or overnight to create a pudding. Add vanilla, cinnamon, or fruit for extra flavour.

Include in granola or trail mix: Add flaxseed to homemade granola or trail mix for a nutritional boost in your snacks.

Use as a coating for meat or fish: Mix ground flaxseed with breadcrumbs or spices to coat chicken, fish, or tofu for added crunch and nutrition.

Tips for adding flaxseed to your diet:

Start slowly: Begin with 1 tablespoon and gradually increase to avoid digestive discomfort.

Use ground flaxseed: Ground flaxseed is easier to digest than whole seeds, allowing you to get all the nutritional benefits. Adding flaxseed to your diet is easy and versatile.