Flaxseed and Alpha Linolenic Acid (ALA) and Heart Disease

Written by Gloria Tsang, RD of HealthCastle.com
Published in Nov 2004; Updated in Aug 2006

Flaxseed and Alpha Linolenic Acid - Heart Disease/Cholesterol Lowering

Its high content of alpha linolenic acids has made the ancient flaxseed become our modern miracle food. Alpha linolenic acid is a type of plant-derived omega 3 fatty acid, similar to those found in fish such as salmon. Flaxseed and alpha linolenic acid were shown to reduce to risks of heart disease by lowering total cholesterol and LDL cholesterol (the Bad cholesterol) levels. Other studies also showed that flaxseed and ALA benefit our heart health by lowering blood triglyceride and blood pressure. It may also keep platelets from becoming sticky therefore reducing the chance of a heart attack.

Other Benefits of Flaxseed

Aside from alpha linolenic acid, flax seed is rich in lignan. Lignan is a type of phytoestrogen and also provides fiber. Researches reveal that lignan in flaxseed shows a lot of promise in fighting disease -- including a possible role in cancer prevention especially breast cancer. It is thought that lignan metabolites can bind to estrogen receptors, hence inhibiting the onset of estrogen-stimulated breast cancer.

Recently studies also showed positive benefits of flax seed oil in IBD (Crohn's Disease and Colitis). Flax seed oil seems to be able to heal the inner lining of the inflamed intestines.

Moderately include flaxseed in your diet. Indeed, a lot of food products contain flaxseed such as bread, cereal and bakery goods. Bakers may use flaxseed flour or include flaxseed in baking.

5 Tips to include flaxseed in home cooking:

Sprinkle ground flaxseed on your cereal and salads
Substitute flax seed mixture for eggs in home baking such as muffin and pancake (1 tbsp milled flaxseed, plus 3 tbsp water = 1 egg). Final products will have less volume and taste gummier
Include in other recipe when nutty flavor is preferred
Use flaxseed oil instead of other oils
Try this Flaxseed cracker recipe provided by the Flax Council of Canada

Further Reading:

• Flaxseed vs. Flaxseed Oil: which one is better?
• High Cholesterol Diet
• Omega 3 fatty acids