Meta-analysis indicates best omega-3 dose to reduce HTN for healthy individuals, should you grind chia seeds?, eat this nutrient dense weed; what you may not know about household dust
Should you grind your chia seeds?
Photo by Margaret Jaszowska on Unsplash
You probably know that you should purchase flax seeds whole and grind them yourself to avoid rancidity and for better absorption, but did you know that you should grind your chia seeds too?
When you grind up chia seeds, it can assist with abdominal weight loss. Furthermore, grinding chia seeds supports healthy omega 3 EFA levels (but not when consumed in the whole form).
This discovery was found in a study using two tablespoons daily for six months along with other dietary interventions (caloric restricted diet).
Reference
Vuksan, V., Jenkins, A. L., Brissette, C., Choleva, L., Jovanovski, E., Gibbs, A. L., Bazinet, R. P., Au-Yeung, F., Zurbau, A., Ho, H. V., Duvnjak, L., Sievenpiper, J. L., Josse, R. G., & Hanna, A. (2017). Salba-chia (Salvia hispanica L.) in the treatment of overweight and obese patients with type 2 diabetes: A double-blind randomized controlled trial. Nutrition, metabolism, and cardiovascular diseases : NMCD, 27(2), 138–146. https://doi.org/10.1016/j.numecd.2016.11.124
How much omega-3 EFA do you need to reduce hypertension? Should a healthy person take a higher omega 3 EFA dose?
A recent meta-analysis on the benefits of omega-3 supplementation indicated that more is not always better. However, adults over 45 with HTN may benefit from higher doses at 3 grams instead of the recommended 2 grams for inflammatory conditions.
For healthy individuals, 1 gram is still probably only what is needed, and studies indicate that for blood pressure support, more is not beneficial in healthy people.
The charts indicate that studies found for those with a blood pressure reading of 140/90 and higher, the higher fish oil doses at 4 and 5 grams were not always more effective. For instance, the meta-analysis indicated that for people with a systolic BP reading of 140 or greater, a 2 g dose of fish oil reduced systolic BP by 3.99 points on average. At 3 g it was 4.54. At 4 g, effectiveness reduced to 4.42, and at 5 g dropped to 3.89.
Reference
Zhang, X., Ritonja, J. A., Zhou, N., Chen, B. E., & Li, X. (2022). Omega-3 Polyunsaturated Fatty Acids Intake and Blood Pressure: A Dose-Response Meta-Analysis of Randomized Controlled Trials. Journal of the American Heart Association, 11(11), e025071. https://doi.org/10.1161/JAHA.121.025071
You can see the complete article and download a pdf at https://www.ahajournals.org/doi/10.1161/JAHA.121.025071
Eat this weed!
Purslane is a common weed found in sidewalk cracks and typically sprawls out instead of growing upright.
The stem has a reddish hue, the plant is hairless, and the leaves are waxy and teardrop-shaped.
This is a very nutrient-dense plant that contains vitamins, minerals, and plant-based omega-3 EFAs.
The best way to eat it is raw-eat it right off the plant by adding it to salads. (Avoid purslane that has been sprayed or is alongside a busy road).
There should be NO milky white production when you break open the stem!
The stem, leaves, buds, and flowers are all safe to consume
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3934766/
What you may not know about household dust
Did you know that dust in the home is not just dust and dust mites? Dust in the home also carries toxic chemicals that you can breathe in and absorb into the skin such as herbicides, pesticides, and heavy metals.
One of the best ways to reduce your toxic burden is to keep dust in the home at bay.