What Happens to Your Blood Pressure When You Eat Flaxseeds Every Day

Packed with fiber, protein, vitamins, healthy fats and more, flaxseeds have earned their reputation as a nutritional powerhouse. But can the little seeds make a significant difference to your blood pressure? Here’s what you need to know.

Although results may vary, experts agree that regular consumption of flaxseed may help lower blood pressure. “Overall, the evidence indicates modest and consistent benefits on average, with a greater potential impact in people with high blood pressure,” said Michelle Routhenstein, MS, RD, CDCES, CDN, cardiology dietitian at Fully Nourished. Health.

A 2024 meta-analysis supports this idea, finding that consuming flaxseed for at least eight weeks was associated with average reductions of about 8.6 millimeters (mm Hg) in systolic blood pressure (the highest number) and 4.9 mm Hg in diastolic blood pressure (the lowest number) in people with higher-than-normal levels.

Although snacking on flaxseed is not a cure for high blood pressure, Routhenstein said even relatively small reductions can be significant when combined with other heart-healthy strategies, such as limiting sodium, staying physically active and managing stress.

Alexandra Gurskaya Pineda, NP, a certified family nurse practitioner at Manhattan Cardiology, agreed that flaxseed alone is unlikely to “cure” high blood pressure. “They should be seen as a complementary intervention to routine medications and not as a primary treatment,” she said.

Flaxseeds are rich in alpha-linolenic acid (a type of omega-3), fiber, and lignans, a plant compound with antioxidant effects.

Together, these compounds help reduce inflammation in blood vessels, allowing them to relax and improve blood flow, thereby reducing blood pressure, explained Michael Richardson, MD, a family physician and president of the Massachusetts Academy of Family Physicians.

Flaxseed appears to be particularly helpful for “people with peripheral artery disease, where blood vessels are more narrowed and inflammation plays a greater role,” Richardson said. Health.

Experts noted several other important factors to consider before adding flaxseed to your diet to support your blood pressure:

• Risks: Flaxseeds are generally safe for most people, but Routhenstein said they can cause digestive problems, such as bloating, gas or diarrhea, if you eat too much or don’t drink enough water. Pineda also noted the possibility of allergic reactions and interactions with certain medications, such as blood thinners. Routhenstein also recommended against flaxseeds if you’re pregnant or breastfeeding, as they have been linked to hormonal effects.
• Preparation: Ground flaxseed is best, Routhenstein said. They are preferred over flaxseed oil, which lacks fiber and lignans, and are generally recommended over whole seeds: their tough outer shell is difficult to digest and makes nutrients less accessible to your body. You can sprinkle ground flax seeds into yogurt, oatmeal, and smoothies, or incorporate them into your recipes.
• Amount: Routhenstein suggested starting with 1 to 2 teaspoons of ground flaxseed per day, then gradually increasing to 1 to 2 tablespoons as tolerated. If you tolerate flaxseed well, Richardson said consuming about 30 grams (or about 3 tablespoons) of ground flaxseed per day “may have a hypotensive effect similar to that of a single antihypertensive medication.” In general, eating larger quantities over longer periods of time can produce the most results.

It’s a good idea to consult a doctor rather than relying solely on flaxseed or other dietary changes to manage blood pressure. Although flaxseed shows “promise for people interested in natural approaches to health,” Richardson added, “blood pressure management should still be discussed with your doctor to develop a plan that best meets your goals.” »