heart Health After 50: Cardiologists Recommend a Simple Dietary Boost
As the risk of cardiovascular disease rises significantly after age 50, cardiologists are highlighting a simple, effective nutritional addition: chia seeds. Experts emphasize that most individuals don’t consume enough daily fiber, and incorporating just two tablespoons of chia seeds can offer substantial benefits for heart health, including cholesterol reduction and improved blood sugar control.
meeting the recommended daily fiber intake of 25-30 grams can be challenging. However, two tablespoons of chia seeds deliver approximately 10 grams of fiber - nearly half the daily requirement for those over 50, representing a important dietary betterment.
The heart-healthy benefits of chia seeds stem from their high fiber content. Specifically, the soluble fiber in chia seeds helps lower LDL (“bad”) cholesterol, reducing plaque buildup in arteries. Moreover, chia seeds contribute to better blood sugar regulation, lessening the risk of type 2 diabetes, a condition that doubles the likelihood of heart disease.They also aid in weight management by forming a gel in the stomach, promoting a feeling of fullness and supporting a healthy weight.
Significant Note: Hydration is Key
Cardiologists strongly advise consuming chia seeds with ample fluids. Because chia seeds absorb water and form a gel, insufficient liquid intake can lead to digestive discomfort and bloating.
Integrating chia seeds into your diet is easy – simply add them to yogurt, smoothies, or oatmeal. This small change can be a powerful step towards protecting your heart health as you age.
