Flaxseed oil, obtained by cold pressing the seeds of the plant Linum usitatissimum, is considered by nutritionists to be an essential ally for heart health. Rich in omega-3 fatty acids, this vegetable oil offers notable benefits in regulating cholesterol, reducing inflammation, and protecting the cardiovascular system. But what exactly do specialists say, and what do recent studies show about it?
How Flaxseed Oil Affects the Heart – Benefits
1. Regulation of LDL Cholesterol
Flaxseed oil is one of the richest plant sources of alpha-linolenic acid (ALA), an omega-3 fatty acid that lowers LDL cholesterol levels and can slightly increase HDL (good cholesterol) levels.
ALA is partially converted into EPA and DHA, acids that have a protective role on arterial walls.
By reducing the accumulation of fats in the arteries, it decreases the risk of atherosclerosis and myocardial infarction.
2. Reduction of Vascular Inflammation
Chronic inflammation is a major factor in heart diseases. ALA from flaxseed oil acts as a natural anti-inflammatory agent.
Studies show that daily administration of flaxseed oil reduces inflammatory markers such as CRP (C-reactive protein), an indicator of increased cardiac risk.
3. Stabilization of Blood Pressure
Flaxseed oil helps maintain the elasticity of blood vessels, thus contributing to blood pressure regulation.
A study published in Hypertension (2013) showed that participants who consumed 30 ml of flaxseed oil daily for 6 months experienced a significant decrease in both systolic and diastolic blood pressure.
4. Reduction of Arrhythmia Risk
Omega-3 fatty acids support the electrical activity of the heart and reduce the risk of cardiac rhythm disturbances.
Flaxseed oil, through its ALA content, helps maintain a regular heart rhythm and can prevent mild tachycardia and atrial fibrillation.
5. Improvement of Blood Flow
By reducing blood viscosity and protecting the vascular endothelium, flaxseed oil contributes to healthy blood flow.
This reduces the risk of clot formation and supports efficient oxygenation of tissues, including the heart.
What Do Studies Say?
1. Reduction of LDL Cholesterol – Study in Nutrition & Metabolism, 2008
A study published in the journal Nutrition & Metabolism analyzed the effects of flaxseed oil consumption on the lipid profile of patients with mild hypercholesterolemia. Participants consumed 40 ml of flaxseed oil daily for 12 weeks.
The results showed a 10% reduction in LDL cholesterol levels and an improvement in the LDL/HDL ratio.
Additionally, a reduction in triglycerides and a slight increase in HDL cholesterol (good) were observed.
2. Reduction of Blood Pressure – Study in Hypertension, 2013
A randomized clinical study published in the journal Hypertension (American Heart Association) involved 110 hypertensive patients who consumed 30 g of flaxseed daily (in the form of bread and other products) for 6 months.
Systolic blood pressure decreased by an average of 10 mmHg, and diastolic pressure by 7 mmHg.
Researchers attributed the positive effects to the high content of alpha-linolenic acid and lignan compounds in flaxseed.
3. Cardioprotective Effect Comparable to Fish Oil – Study in American Journal of Clinical Nutrition, 2010
This study investigated the potential of alpha-linolenic acid (ALA) from flaxseed oil in preventing coronary diseases. The analysis compared ALA intake with EPA/DHA intake from fish, finding that ALA reduces inflammation and the risk of coronary diseases in a manner similar to omega-3 from fish.
ALA is partially converted into EPA and DHA in the body but also acts independently on lipid metabolism and vascular function.
4. Reduction of Heart Attack Risk in Individuals with Cardiac History – Canadian Study, 2015
Canadian researchers conducted a clinical study on 80 individuals with a history of myocardial infarction. Subjects received a diet enriched with flaxseed oil (20 ml/day) for 16 weeks.
A 25% reduction in the risk of a new ischemic event and an improvement in the flexibility of blood vessels were observed.
Blood analysis showed decreases in inflammatory markers (CRP and IL-6) and a significant reduction in platelet aggregation.
What Do Nutritionists Say?
Dr. Simona Anton, nutritionist:
Flaxseed oil is an excellent option for those who do not consume fish but still want a consistent intake of omega-3. Additionally, it has the advantage of not containing cholesterol and naturally supporting vascular health.
Dr. Cristian Mărginean, cardiologist:
I frequently recommend flaxseed oil to my patients at cardiovascular risk, but with caution for those on anticoagulant treatments.
Recommended Dosage
- Recommended daily dose: 1 tablespoon (10-15 ml) of cold-pressed flaxseed oil, taken in the morning on an empty stomach or added to salads, soups, or smoothies (do not heat).
- Do not heat! Flaxseed oil is sensitive to heat and loses its properties if cooked.
Contraindications
- Individuals taking anticoagulants (warfarin, aspirin) should consult a doctor, as flaxseed oil can thin the blood.
- Contraindicated in cases of intestinal obstructions, active ulcerative colitis, or severe diverticulitis.
- Pregnant women should avoid high doses, as it may influence hormonal balance.
- May interact with treatments for hypertension and diabetes – careful monitoring of values is recommended.
