Chia & Flax Seeds: Eating These Superfoods Helps Your Heart! Here's How! by Beth Aldrich, CHC, AADP, CNT

Plant fats are a great source of healthy fats, according to a review of studies published in the American Journal of Clinical Nutrition. For every gram of a-linolenic acid (ALA), the plant form of omega-3 fats, in the diet, researchers found a 10 percent lowered risk of death from heart disease. 

Integrative doctors usually recommend getting 2-3 grams of ALA daily from flax or chia seeds, their oils or capsules. Chia seeds yield 25-30 percent extractable oil, including ALA. Flax is high in dietary fiber as well as lignans, micronutrients and omega-3 fatty acids. You can read more about the study here.

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