Flaxseed contains nutrients that support your heart and overall health. It may reduce risk factors for heart disease, such as improving cholesterol and triglycerides.

Flaxseed (Linum usitatissimum) is available as whole and ground seeds and seed oil. It boasts an impressive nutrient profile, supplying fiber, an omega-3 fatty acid, and lignans — potent plant compounds.

While the research looks promising, it’s important to note that more is necessary on the long-term effects and optimal dosage.

Before you consume flaxseed

Flaxseed may be unsafe to consume if you are pregnant, nursing, or taking certain medications. Ask your doctor or a registered dietitian for their expert recommendation.

While flaxseed may benefit many people, this is only true when consumed in moderation. Overconsumption may cause digestive issues.

Only continue with flaxseed consumption if you don’t have a known allergy. Don’t consume without speaking to your doctor first if you’re taking hormone therapy or have a hormone-sensitive cancer.

Because whole flaxseeds are hard to digest and flaxseed oil loses some nutrients during processing, consuming ground flaxseed or flax meal provides the benefits of the entire flaxseed.

An optimal intake for maximum health benefits is unknown. But most experts agree on 1 to 2 tablespoons (tbsp) of ground flaxseed daily, which equals 7 to 14 grams (g).

A 1-tbsp serving of ground flaxseed contains:

  • Calories: 37
  • Protein: 1 g
  • Carbohydrates: 2 g
  • Fiber: 2 g
  • Omega-3 fatty acid: 2 g
  • Thiamine: 10% of the Daily Value (DV)
  • Copper: 9% of the DV
  • Manganese: 8% of the DV
  • Magnesium: 7% of the DV

Flaxseed is a good source of alpha-linolenic acid (ALA). ALA is an omega-3 fatty acid and is particularly beneficial for heart health. Omega-3s are categorized as “healthy” unsaturated fats.

Lignans are another key nutrient to which to pay close attention.

May reduce risk factors for heart disease

A 2019 clinical trial of 80 people with high lipid levels and high blood pressure — both risk factors for heart disease — explored the effects of 36 g of flaxseed powder on these metrics.

After 8 weeks, the treatment group saw improvements in:

LDL cholesterol decreased by about 9% in this study. A 2003 landmark study estimates that a 1% decrease in LDL cholesterol is associated with a 1.2% to 2% lower risk of coronary artery disease.

This means even small improvements in LDL cholesterol may have a big effect on your heart health.

May prevent atherosclerosis

Atherosclerosis is an inflammatory heart disease of your arteries. Therefore, one way to help lower your risk of atherosclerosis might be to reduce inflammation through flaxseed consumption.

ALA, the omega-3 in flaxseed, is an anti-inflammatory component of flaxseed. A 2020 research review of omega-3s cites older observational studies that support ALA for:

May help maintain a moderate weight

Obesity is a risk factor for heart disease. You may help keep your heart healthy by maintaining a moderate weight with the use of flaxseed.

A 2022 clinical study of taking a flaxseed product — containing either 2,560 milligrams (mg) or 1,280 mg flaxseed hulls (mucilage) — twice daily with meals explored the relationship between weight and flaxseed.

Over 12 weeks, 108 participants with overweight or moderate took one of the flaxseed products and followed a low calorie diet.

Results show that 68% of those who took the 2,560 mg product and 46% of those who took the 1,280 mg product saw at least a 5% decrease in weight.

Because this study also involved a low calorie diet, it’s difficult to say whether the weight loss effects were due to the flaxseed product alone.

While flaxseed has plenty of benefits for your heart, it may affect other areas of your health:

May protect against cancer

Lignans are plant compounds studied for their potent cancer-fighting properties. Particularly, flaxseed products, in human, animal, and test-tube studies, may protect against cancers of the:

  • breast
  • colon
  • skin
  • blood

More human research is necessary to determine how effective flaxseed may be in cancer prevention and treatment.

May prevent constipation

In 1 tbsp of ground flaxseed, men consume around 5% of their daily recommended fiber intake, and women consume around 8% of their daily recommended fiber intake.

Fiber — soluble and insoluble — supports gut health by feeding your beneficial gut bacteria. Insoluble fiber, specifically, may prevent constipation and promote regular bowel movements by adding to your stool content.

If you’re looking for ways to help boost your heart health, you may want to consider flaxseed. It contains tons of nutrients that support your overall health but may, more specifically, boost your heart health.

Flaxseed may reduce some risk factors for heart disease, prevent atherosclerosis, and help you maintain a moderate weight, among other health benefits.

Flaxseed is not recommended or safe for everyone. Before adding it to your diet, ask your doctor or a registered dietitian for their expert recommendation.

Connect with us!

Sign up for our Heart Health newsletter and check out our Heart Health hub.