Who Can Benefit
-
Broad group: Busy adults and health-minded readers seeking easy, tasty ways to support heart health while watching calories.
-
Medium group: Adults with mildly elevated triglycerides or metabolic risk who want natural dietary options to improve their lipid profile.
-
Narrow, symptom-based group: People who notice post-meal blood pressure changes or have diastolic BP concerns and want a dietary approach that could help.
2. What Research Shows
Chia seeds can help lower triglycerides when included in a low-calorie diet, with effects similar to fish oil.
In a small study of adults with moderately high triglycerides, three groups followed a low-calorie diet for eight weeks: chia seeds (30 g/day), fish oil (1.8 g/day of long-chain omega-3s), or no chia/fish oil.
Both chia and fish oil reduced triglycerides compared with the control group, and there was no significant difference between the chia and fish oil groups in triglyceride reduction. Weight loss was similar across all groups, and the chia group also showed a notable drop in diastolic blood pressure (about 8 mmHg) compared with the others. Other blood markers didn’t change meaningfully.
Overall, adding chia seeds to a low-calorie plan reduced triglycerides about as much as fish oil and may offer an extra diastolic BP benefit.
Takeaway for everyday life: If you’re aiming to nudge triglycerides down, chia seeds on a low-calorie diet can be as effective as fish oil, with the added potential to help lower diastolic blood pressure.
3. How to Eat It
- Recommended Serving
- About 30 grams per day of chia seeds (roughly 2–3 tablespoons).
- Easy Ways to Eat
- Sprinkle over yogurt, oatmeal, or cereal.
- Blend into smoothies for a thick, creamy texture.
- Mix into yogurt or make chia pudding by soaking in milk or a non-dairy alternative.
- Add to salads, soups, or baked goods for a mild, nutty crunch.
- Flavor Pairings
- Brighten with citrus (lemon, lime, orange) and fresh berries.
- Pair with yogurt, vanilla, or honey for a touch of sweetness.
- Complement with olive oil, nuts, or a drizzle of fruit puree for a satisfying finish.
4. Takeaway
A daily serving of chia seeds (about 30 g) as part of a low-calorie diet can lower triglycerides similarly to fish oil in people with moderate hypertriglyceridaemia, and it may also help reduce diastolic blood pressure. If you’re curious, start with a small amount—2 tablespoons per day—then build up to 3 and find the routine that fits your meals. Small, consistent changes like this can add up to meaningful heart-healthy benefits over time.