Flaxseeds: Reducing the Risk of Heart Disease and Cancer

There’s a lot of talk these days in the world of nutrition about omega-3. People have long touted the wonderful health benefits of what we call ‘longer-chain omega-3’ (specifically, EPA and DHA), but the other kind, ‘shorter-chain omega-3,’ called ALA (alpha-linolenic acid) - which are found in flaxseeds - have some sensational benefits of their own. 

One study showed that the higher the level of ALA in tissue, the lower the incidence of heart disease and cancer.  Flaxseeds are the most abundant source of plant lignans, which are components that bind to estrogen receptors and interfere with cancer growth.  Dr. Paul Gross, the director of a breast cancer prevention program in Toronto, performed a study that suggested that when we incorporate flaxseed into our diets, we may actually be reducing the risk of breast cancer.

How to Buy Flaxseeds

The best way to buy flaxseeds is to buy them whole and then grind them yourself in your food processor or blender at home.  This is the best way to keep them fresh.  For many people, that’s not entirely practical, and so you can also buy them pre-ground.

Make sure to store flaxseed in a cool, dark place so that it doesn’t go bad.  The refrigerator or freezer is a great spot. 

If you opt for flaxseed oil, it should be cold-pressed and in bottles that have been refrigerated.  Flaxseed oil will go rancid very quickly if used for cooking so it’s best to keep it unheated. 

How to Include Flaxseed in your Food!

Sprinkle flaxseeds on your favorite breakfast cereal or in plain, organic yogurt.
Add a tablespoon of flaxseeds or flaxseed oil to a smoothie.
Try flaxseed oil in a salad dressing or in combination with olive oil for double benefits.
Toss flaxseeds onto green salads or on top of steamed vegetables like brussel sprouts, asparagus or broccoli.
You can put flaxseed in or on so many different things - don’t be shy. Experiment!

Featured Recipes:

Both of the flaxseed non-dairy milks below have a variety of uses.  You can drink them plain for a delicious snack, use them in smoothies with fruit and high quality protein powder, or you can use them in your morning oatmeal or other cereal grains.  Experiment with different uses and please share the ways you enjoy the flaxseed milks!

Cashew Flaxseed Milk
Serves 4
½ Cup Raw Cashews
1 T. Flaxseeds, finely ground
3 Cups Water
¼ Cup Agave Nectar (a gentle sweetener with a low Glycemic Load impact)

Grind the cashews in a dry blender.  Add water and agave nectar slowly, then add the flax seeds.  Blend all together and strain (optional). 

Coconut Flaxseed Milk
Serves 4
1 Can Coconut Milk
1 ¾ Cup Water
2 T. Agave Nectar (a gentle sweetener with a low Glycemic Load impact)
2 T. Flaxseeds, finely ground
Pinch of Cinnamon

Blend all ingredients in a blender.  Enjoy in morning oatmeal or plain, cold or heated.

How do you include flaxseeds?  Since there are so many ways to incorporate flaxseeds in your diet, please share the ways you use flaxseeds so we can all benefit! Also, enjoy the latest blogs and see what other great and healthy tips we have for you this week.

Catherine, a Holistic Health Counselor, trained at the Institute for Integrative Nutrition in association with Columbia University and is a certified Nutrition Educator from Bauman College. She works on health goals in areas such as natural weight equilibrium, food cravings, sleep, energy and digestion.

If you are interested in personalized nutrition consultations for vibrant health, Catherine offers a free initial health history session for both local and distant clients - her furthest client, so far, lives in Spain! Please .(JavaScript must be enabled to view this email address). Also, check out her other blog.