24 Feb Heart Superhero #4: Flax
Heart Super Powers
Flax may be a tiny seed but its powers are mighty. High in fibre and filled with omega-3 essential fatty acids, flax seeds have been shown to have amazing heart-healthy effects. Flaxseed contains both soluble (cholesterol lowering) and insoluble (happy digestive system) fibres. Just two tablespoons (30 mL) of ground whole flaxseed contains four grams of fibre, which is about 15 percent of the fibre you need every day (1).
To get the most nutritional benefit from flaxseed it must be ground. Two tablespoons (30 mL) of ground flaxseed provides 3.5 g of omega-3 fats, more than twice the daily recommendation. Flax also has a heart health claim from Health Canada: the claim indicates that eating 5 Tbsp/75 mL of ground (milled) whole flaxseed per day over three meals helps reduce cholesterol (9). Flax is grown in the Canadian prairies.
[Disclosure: HealthyFlax.org is a client. I only choose to work with clients whose products I use and support. The Heart Squad 7 idea is thrive360’s and opinions are 100% mine.]
(Flax crest artwork by Jaqueline Schaller.)
Hero in Action
Enjoy this delicious Prairie Power Bowl.
And a round up of a few drool-worthy recipes from some of my fave dietitians (including two cookie recipes!):
Oatmeal, flax and almond butter chocolate chip cookies — Dara & Erin of How to Eat
Healthy, whole grain chocolate chip cookies — Nutrition by Nazima
Perfect veggie burgers – Vincci Tsui
Plus…don’t forget to enter the Heart Squad 7 contest (open to Canadian residents, except Quebec) – end on Feb 28, 2017.
What’s your favourite way to enjoy flax?