Doctor's Note

And that’s not all flax can do. Check out:

Hibiscus tea may help with high blood pressure as well: Hibiscus Tea vs. Plant-Based Diets for Hypertension

Diet can also play an important role in preventing heart disease (One in a Thousand: Ending the Heart Disease Epidemic) and diabetes (Plant-Based Diets and Diabetes). In some cases diet can even reverse some of the worst ravages of high blood pressure: Kempner Rice Diet: Whipping Us Into Shape.

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  • Matt K

    Glad I bought some Milled Flaxseed the other day for my cereal. I noticed in the transcript, it repeats itself. Was that supposed to happen?

    • Tommasina

      It’s fixed now. Thanks Matt!

  • Adrien

    Too sad that I drop my flaxseed intake in the past few month.. Now it’s time to boost my consumption again. Even if I know that I’ll probably never suffer from hypertension, flax are still the highest food source of plant-based omega 3 and cancer fighting lignan..
    Anybody got tips to boost one’s flaxseed intake ?

    • Raisa Jari

      These oat squares have a lot of flax in them as well as chia, no oil, and are super delicious: http://www.recipage.com/new_pageCreator/viewRecipe_2.0.php?recipe_id=6013884&rand=290&rurl=http://ohsheglows.com/recipage/?recipe_id=6013884
      I added 3/4 cup currants and 1/2 cup walnuts.

      • BruK

        kind of a lot of sodium in those oat squares

        • Raisa Jari

          1/4 tsp for a pan of oat squares? That’s not a lot at all. You don’t even need to add it.

          • BruK

            1 tsp baking powder – .5 g
            1/4 tsp kosher salt – 1.4 g

          • b00mer

            Your kosher salt sodium estimate looks about 2.5x too high. By my calculations, it’s more like 1 g total for both baking powder and the salt, making it about 110 mg sodium per serving. Not very high if you’re eating 1500-2000 mg/day and eating it as a meal (breakfast) replacement. Anyone who’s restricting sodium severely would know to omit it as Raisa suggested.

          • Sandra Perri

            the salt brings out the sweetness in any dessert!

      • Wilma Laura Wiggins

        They sound good and thanks for the link, but in reality they only have 1/18 cup of flax seeds per bar. If my math is any good it would take 4 bars to get 1/4 cup of flax and then the fat would be 36 g which is pretty high in my opinion.

    • pm

      I make flax seed flatbread. I used to make gluten free rice flour bread, but switched due to interest in going low carb. Here’s a recipe http://lowcarbdiets.about.com/od/breads/r/flaxbasicfoc.htm I usually add garlic/onion powder & spices to give it better taste. I use this recipe for pizza crust as well.

      • Adrien

        Thanks for your reply, but sorry I’ll pass on the 5 eggs recipe.. this is almost 1000mg cholesterol for a piece of bread.. I plan to keep my healthy cholesterol level, so I’ll put oats instead.

      • Wilma Laura Wiggins

        You are making a serious mistake going low carb. Not just MHO

    • DarylT

      Put freshly ground flaxseeds in your smoothies. Keep your freshly ground flax seed in the fridge at other times.

      • Sandra Perri

        Better to grind flax seeds as you need. Will still go rancid in the fridge!

        • Julien Brown

          Dr. Greger says it will last months in the fridge. Just buy enough ground flax for a month or two. I might buy a grinder eventually

          • Maggie

            I use my coffee bean grinder. And I’m fortunate to have a co-op nearby so my flax seeds are fresh.

        • john clark

          I keep milled flaxseed flour in the freezer and sprinkle it on my homemade cereal of steelcut oats, buckwheat, walnuts and raisins with cinnamon, never noticed any rancid smell or taste. All of these are beneficial in terms of blood pressure, sugar and cholesterol in slightly different ways. I make a big batch to last a few days, microwave it the night before to give time for absorption. I try to start each day with a healthy meal and then I can go to hell with myself the rest of the day with a clear conscience!

          My total cholesterol is good and my HDL has been over 100 even before I started adding flax to my trailmix, really more interested in it’s BP lowering benefits.

          I’d rather spend a few mins each morning making cereal than drag my ass into multiple doctors offices twice a year for each to see how the meds are working!

      • jnitro

        Yes !

    • Wegan

      I soak whole flax in water in my blender overnight.

    • Anita Turner

      add them to your smoothies and/or oatmeal

    • Brigitte

      Hi Adrien!
      you can add 1 TS (10 g) grounded flaxseed to a cup of turmeric milk, and eat it as it is, or add it to buckwheat flakes or oatmeal.
      Here’s the recipe of my turmeric milk:
      Mix in a pan:
      – some black pepper,
      -1/2 ts turmeric,
      – 1/2 ts cardamom,
      – 1/2 ts cinnamon,
      – 1/2 ts ginger,
      – 1 cup of non-dairy milk.

      Bring to a boil, reduce the heat and simmer gently uncovered for about 15 minutes, stirring now and then.

    • Sandra Perri

      Grind up 2 tablespoons daily and add to mashed banana, dry oat, cranberries, blueberries, strawberries, handful of ground nuts, and your favourite plant-based milk (soy, almond, coconut) or add 2tbs to your favourite smoothie! All you need is 2 tbs to get recommended daily intake! Hope this helps!

    • brooke troesh

      Flax seed oil! Add a tsp to your toast, use it as a dipping oil or even drizzle it on salad! It is a delicious way to add this healthy super seed to your diet! Be sure to never heat flax oil, it has a low smoke point and will become rancid! Enjoy!

  • lilyroza

    A quarter cup is a lot of flax seed. I do have a tendency to high blood pressure, but a quarter cup is 4 times more than I take. If I take a quarter cup, don’t I also have to increase omega 6 fats to balance out the omega 3s?

    • Arjan den Hollander.

      Ok this time I’ll say it, NO OIL :)

      • tkramer

        Yikes!

    • sf_jeff

      I would say that depends on where you are in omega 6s. I think recommendations run from 4:1 to 1:1 so you have a lot of latitude (and it is possible that missing on the 1:1 side is healthier than missing on the 4:1 side…)

    • BruK

      Yeah, how can anyone eat that much flax seed, and what does it do to your digestion?

  • Darrell Kent

    Nina Teicholz was interviewed today on the CBC Radio program “The Current”. In her book, “The Big Fat Surprise: Why Butter, Meat and Cheese Belong in a Healthy Diet” she seems to argue with some persuasiveness that saturated fat from meat, diary and eggs can form part of a healthy diet. Dr. Greger, I would be very grateful to have your comment.

    • adamN

      I stopped reading the book when I saw that early in the book the author had given the structure of a hydrocarbon as the structure of a fatty acid, proving that she doesn’t even have the basic knowledge of the pertinent science.

      • Or that Anericans have been slavishly eating a near-vegetarian diet in lock-step with the low-fat dietary guidelines. Page 5 in the print edition.

    • Tom Spradley

      See the Doctor’s recent video
      The Saturated Fat Studies: Buttering Up the Public
      Everyone is on the butter and bacon bandwagon now. It’s all based on contrived research which is explained in the above video and the desire to make a buck by appealing to the gullibility of people wanting to hear good news about their bad habits.

    • I’ve been blocked by Nina on Twitter. Like Jimmy Moore, she blocks everyone who disagrees with her openly on social media. I had to laugh at her comment that those who challenge her “don’t make sustained arguments”. Blocking people just makes it look that way.

      Follow the money. Nina is.

      https://mobile.twitter.com/bigfatsurprise/status/468576257643667456

      Fortunately, there are several NON-vegetarians who have done a fair bit of fact checking Teicholz’s primary references. Most of her study citations and many of her other references don’t say what she claims they do.

      Seth Yoder

      https://thescienceofnutrition.wordpress.com/tag/nina-teicholz/

      …and Evelyn Kocur. You can plug Nina Teicholz in the search field at her blog :

      http://carbsanity.blogspot.com

      Or follow the first several links in this Google search.

      https://www.google.com/search?q=nina+teicholz+carbsanity.blogspot.com&ie=UTF-8&oe=UTF-8&hl=en&client=safari

      I’ll leave it to you to decide if her problem is journalistic integrity or flat out incompetence.

    • Darrell Kent

      Thank-you all for the responses here.

      I suspect it will not be easy for the lay person to decide which side has the better science.

      As I look at the debate, two things stand out. First, Dr. Greger is outlining what genuinely seems to be a path to better health, whereas Ms. Teicholz’s agenda seems to be more about blame shifting (i.e. from fats to carbs). Second, I think Dr. Greger has been fairly transparent about the economic interests surrounding his work, whereas Ms. Teicholz’s seems not to have been.

      • HereHere

        I heard the interview, too. I wasn’t particularly convinced by her arguments, although she is articulate. She sounded like a politician sticking and repeating ad nauseum her speaking points. CBC had a bureaucrat in from Health Canada as a rebuttal, and I don’t believe the reporter treated him fairly. They really should have brought in the new President of the American Cardiological Association who has said that to eliminate heart disease and put cardiologists out of business, doctors should be prescribing the vegan diet.

  • Dommy

    ‘A systolic equal to or over 115’?
    When did 115 become the new norm?

    • Arjan den Hollander.

      I suppose if you want to include people scoring the norm its probably a good idea to go a little below the norm.

    • Bj

      I actually found this video upsetting. I’ve been eating freshly ground flax seeds in my breakfast cereals since I started on the WFPB/no-oil regimen over a year ago. Yet, my BP has remained elevated. Doctors, even those who offered me prescriptions for lisinopril, never told me that my fairly consistent systolic—in the 130s to 140s—was dangerous. I’ve found indifference. Clearly, the two or three TBLS of flax that I’ve been grinding is not adequate. I didn’t take the drug, but perhaps I should? Not a drug taker, which is why I was so glad to learn about WFPB/no oil eating. I’m old/been over many hills, but hadn’t been aware of healthy eating.

      • Congratulations on switching to a healthier diet. Your BP is probably lower than if you had not changed your diet. In following patients who have switched to a plant based diet we often see an initial lowering in of BP in the first week or so. My guess is that this reflects improvement in the nitrous oxide system. Studies suggest that you will see continued improvement over months and years. One intervention study showed reduction of 8/5 in the first year. Another study showed greater improvement over length of time. You might benefit from reading Dr. John McDougall’s November 2009 newsletter article, How I treat patients with elevated blood pressure. Many physicians are over-treating patients with blood pressure. Each person is a bit different but if you keep following NutritionFacts.org you will certainly be aware of what constitutes healthy eating. You want to make sure you are getting adequate Vitamin B12… http://nutritionfacts.org/video/vitamin-b12-recommendation-change/ plus the other four video’s from February 2012. Good luck.

        • BruK

          I have high blood pressure, and like Bj nothing seems to do much for it. I tried completely vegan for maybe 6 months and in general eat more vegeatable and less meat now, and did not notice any change, but I did not really know what to eat or how to cook, so what does someone like me do to naturally get my blood pressure down?

          Is there any way to figure out why blood pressure is high and do something about that? I’ve read a bit on it and they all seem to say no one really knows why BP is high, but implication seems to be atherosclersos? I just get to the point where I don’t see an upside is worrying about it other than to just try not to eat back stuff and get exercise. Cooking good stuff would be nice, but I just do not know much about cooking, need to learn from the start?

          • Arjan den Hollander.

            There is circulating fat and cholesterol, there is inflammation and the Nitrous Oxide System.
            For me inflammation is and probably will remain the mayor vulnerability.
            Taking http://nutritionfacts.org/2015/01/20/the-top-four-anti-inflammatory-spices/
            all 4 of them notably reduces a redness in my finger tips like this :
            http://3.bp.blogspot.com/-fd-ZMBBI6yQ/UYmod0He6kI/AAAAAAAAD-4/vJLvJ7SYdl4/s1600/Origins_MegaBright_3.jpg

          • Greeneater

            I have had the exact same issue with my fingers.
            and with Adrenal Axis issues.

            I have had every single kind of test you could do to figure out what is going on.

            You might want to read a book titled ADRENAL FATIGUE. (I don’t agree with a lot of it, but it has some good info also)

            The writer talks a lot about it, but there is one spot in particular where he describes REAL physical signs you are having adrenal issues. One of two things happen, either your palm gets a fatty lump on it, or The TIPS of your FINGERS turn RED! while the rest of your hand looks normal.
            I also have Reynaud’s Syndrome, where the back of your hands and feet can look purple, but your fingers and toes look white. It is weird, because my hands on the palm side have red fingertips, yet my fingers on the other side are white.
            I have had 20+ doctors look at what is going on, and no one seems to have a clue. Everyone has just made something up, given me some various medication, or laughed and said I am a hypochondriac and to have my head checked. Yet it is OBVIOUS on my hands and INTENSE. You cannot mistake how different it looks.
            There has only been one doctor who took me seriously and has talked at great length about it. He was a Rheumatologist. I have had so many inflammation tests done to make sure I don’t have an Autoimmune disease problem, which could cause inflammation and therefore the redness. I DO NOT.
            The redness, is NOT from inflammation. It is from what he calls: VASOMOTOR DYSFUNCTION. and as he says, “it isn’t a diagnosis or a disease, it is only a descriptive explanation of what is going on in the body.”
            Basically, usually from extreme overt stress, the Sympathetic (fight or flight) and Parasympathetic (cool down, relaxing) nervous system go haywire. They seem to lose their understanding of when and how to smoothly pump blood through your veins. If you have WAY too much Cortisol (the fight or flight hormone) pumping through your veins for too long, and especially if you suffer from PTSD so your body can’t stop feeling in danger, well, it messes up the nervous system. (and the Adrenal Axis as well) These systems are the central systems for figuring out when and how much blood to pump through your veins.
            So, sorry for all this information, but it took me 5 years, hundreds of doctors, a hundred books to decipher all the info and come up with an understanding of what was going on.
            I don’t have an answer as to what to do or how to resolve it. Meditation, Yoga, sleep, getting out of town on vacation, nothing works.
            If you find something that helps, please, let me know.

            http://www.amazon.com/Adrenal-Fatigue-Century-Stress-Syndrome/dp/1890572152/ref=sr_1_2?s=books&ie=UTF8&qid=1422590624&sr=1-2&keywords=adrenal

          • Guest

            My physiology professor said that there is no medical treatment for Renaud’s disease. Perhaps not, but psycologists have been treating it for at least 35 years using biofeedback. That doesn’t necessarily mean that it’s all in your head, just that you can learn to use your head to control it.

          • Arjan den Hollander.

            Hi, sorry for the late response but when my head or body gets overloaded I have no choice but to stop and drop everything.
            I read your reply and started a few searches, and I came across broken heart syndrome, read it and from that point on I pretty much had to drop the topic for a while. This happened to me, what I now suspect very very low grade multiple times in the gym, but one time in a really bad way at my psychologist.
            I was in a clonidine experiment, and months in very low blood pressures, had a very very nervous session, he asked about my father and I turned grey felt wet but could wipe dry and very uncomfortable in my stomach, not really very nauseous but had to keep swallowing to stop anti movement, that jolted me again but my heart didn’t race, drove home.
            At home had like 90-50 with a 45 heartbeat while maxed out on adrenalin. Pretty much accepted I might have a heart attack at that moment, felt an enormous urge to stay as calm as possible and with it chose this option over calling an ambulance.
            Felt horrified by the idea my 2 cats would have to starve if I were to die, called a woman that helps me normalize my life a bit once a week, asked her to call me the next day and pick up the guys if I didn’t respond. Then I fell sleep exhausted within 10-15 min flooded with adrenalin (very very weird). Stopped with the medicine.
            Felt better pretty fast somewhat weaker maybe, easier lightheaded by elevation changes.
            Had a similar episode but way less intense a few weeks later.
            It all happened during the downhill the brain fry stuff I’ve reported on else here on Disqus, I do not think these two conditions are linked in any way. It didn’t happen again why the choline problems only got solved 3- 4 months later, and that was something that just got worse and worse and worse till I couldn’t do anything anymore.
            At the time of shock I didn’t even have the heat sensation in my upper spine and scalp yet.

          • There are some causes of elevated blood pressure that are called secondary and some folks who can benefit from treatment. If you haven’t already view the video by John McDougall posted by tkramer. Once you get the concepts regarding healthy eating you need to develop some skills like label reading… good resource is Jeff Novick’s DVD, Should I Eat This and then learning to cook gives you control over what you eat. Jeff Novick has a straightforward approach in his first Fast Food DVD. John McDougall’s website has many free recipes. Good luck.

          • Arjan den Hollander.

            Many paths to the ultimate goal. After seeing this one :
            http://nutritionfacts.org/video/the-leaky-gut-theory-of-why-animal-products-cause-inflammation/

            I condensed all animal based food intake I still consumed to one single point of time in day, leaving the remaining 18 hours in the day open for limited damage control. And it worked, that did in fact make a difference.
            There are many different roads to Rome, this could also be one.

          • Wilma Laura Wiggins

            BruK Join McDougall Friends on FB – you’ll learn a ton about what to eat and recipes, recipe, recipes. However, that said, I have been oil free vegan for two years and my blood pressure is just getting higher. I’ve been trying to cut back more on salt and sugar, although its not like I eat a lot of it to begin with. I avoid gmo food, try to eat at least the worst offenders organic, even avoid gluten. The thing I think is surprising is that I had my blood vessels checked by ultra sound and they were clear. I really suspect that my blood pressure is high due to my COPD. I think my body needs the higher pressure due to not enough oxygen (although I am on oxygen 24/7). I wrote Dr. McDougall and he said I could be right. One thing I haven’t tried yet is exercise. That may be my missing link.

          • Have you ever tried drinking beet juice? Beets contain a high amount of inorganic nitrates. When we eat these nitrates present in food, they are metabolized in the body, first to nitrite, and then subsequently to nitric oxide (NO). NO is essential for normal functioning of the vasculature of the human body. It is synthesized by the endothelial cells and is a potent vasodilator. Reduced production of NO has been linked to hypertension, atherosclerosis, and stroke. More and more studies are showing benefits of consumption of nitrates (in the form of beets & beet juice) on various cardiovascular diseases. If you haven’t seen it yet, check out Dr. Greger’s video Hearts Shouldn’t Skip a Beet which talks more about the blood pressure lowering power of beet juice.

          • Wilma Laura Wiggins

            Have you ever tried drinking beet juice? It burns my throat and is very unpleasant, even though I love beets.

      • Ground flax seeds, and all the health benefits they bring to the plate, are a great addition to one’s diet. But, of course, the rest of the diet needs to be great too. With the bulk coming from greens, beans, onions, mushrooms, berries, and seeds (G-BOMBS as Dr. Fuhrman would say). With little or no sugar, salt, or oil added (I myself prefer 0%). Adding in daily 30 minutes or more aerobic exercise, and at least one day per week for anaerobic exercise, will benefit you greatly as well. Plus good amounts of sleep, feeling in control of your life, etc. Then all that is required is time. That is, it took a long to get your body in the condition that it currently is in, it will take time to bring it back to a healthful state. But, you’ll get there. Just consistently strive every day to make every choice you make a healthful one. :-)

      • Matthew Smith

        For hypertension or high blood pressure, this site would recommend beets, hibiscus tea, seaweed, grapefruit, beans, Brazil nuts, whole grains, the vegan diet and now flax seed meal. Even a single cup of coffee can raise your blood pressure many points. Meditation, prayer services, listening to classical music, swimming and other exercise, and being married can lower blood pressure. Each of these activities can individually add many years to your life, along with flossing. Donating blood can lower blood pressure when done regularly. Other techniques can include pretending to have tourettes for someone of the opposite gender as you or visualizing an attractive or distressed individual. Others have recommended the art of mindfulness, which is like or moving yourself through the stages of grief towards acceptance. Or to think of things that are stable, or based as fundamental, things like food, color, atoms or elements, weapons, cities, an action unto G-d, an item, or a profession,

        • Kitsy Hahn

          I’m trying to figure out what you mean by this, Matthew; “Other techniques can include pretending to have tourettes for someone of the opposite gender as you or visualizing an attractive or distressed individual.” Are you talking “tics”?

          • Matthew Smith

            Yes, I think tics are a very effective means at dealing with anxiety. They can be turned to be an ally of yours, if you do a loved one’s ticks. Perhaps you should ask what they would do or say if they are nervous. Men for instance, say they explain profanities, women snap their fingers and make facial movements with anxiety. Perhaps if you train yourself to trade you would be more in control of your emotions. Football quarterbacks, snipers, fighter pilots, gamblers, and people who try to beat lie detector tests are trained extensively in controlling their blood pressure. They are told to think of their mother or making a winning pass in a football game. That seems to be too exciting. Thinking of a loved neighbor or saying something really dirty as a girl is more of a way to be in control of your emotions. These techniques have been relegated as dishonest, without regards to the fact that they would be the key to controlling mental health, being happy, and handling anxiety all day. They would be powerful tools for intelligence. If you had a frustrated crush on a neighbor, and imagine her failing, perhaps you should visualize her being married, this is a path to happiness and a control for anxiety. It would help to avoid traps. I am doing mine right now. “Illegal Laundry” “Vase Baster” “Marriage for you, rabbit,” These help me deal with things not in my control. Some Buddhists monks are taught to fake death. If everyone could be that in control of their blood pressure, as it says here in this video, they would live a lot longer. Your blood pressure being your best indicator of health. You can hold your breath and count to ten, you can put your arms in cold water, you can admit to yourself deep visualization of marriage and oneness for health. It can add up. I wish you a very happy life and a great deal of stability. What do you do when you are just too nervous, like after four cups of coffee? Can I visualize you having a perfect life? Can I imagine you winning in school or in a sport you were subjectated at? This helps me. Imagining friends winning is winning and makes your whole body win.

          • Kitsy Hahn

            You certainly do Think Outside the Box. Or something. :-)

          • Matthew Smith

            Sometimes something really helps. Many people live in terrifying anxiety, knowing that depression and anxiety are highly linked and anti-depressants can cause both and are used to treat both. I think we should study tics. I think they are natural and healthy signs of an active mind. Sometimes people use tics against the desperate, saying something like “towers.” How often do you feel you have to explain yourself even when alone? The mind can handle externalities, they are something. A true path to understanding the nature of a conscious sentientcy with human language. The brain can do its own risk assessment, and tics are a path to discover what it is really saying. The brain uses everything at its disposal to handle problems it is presented. I would like to present my brain with more. I hope the mind can work better within universally handled parameters. I think the brain would like to see more about the present. I think it would also like a richer past and a more successful future. The brain can use any type of training or word game to get at its own goals.

          • Wilma Laura Wiggins

            lol

        • Linda N

          A diet high in magnesium magnesium magnesium!! Supplementation may be necessary for some people.

        • kejdzia

          “and being married” haha thanks for laughs Matthew!

          • Matthew Smith

            Some psychology majors report that they are taught that happily married couples live more than ten years longer than their single peers. Marriage is very salubrious for health. Mothers are known to have less cancer than childless women. Ironically, people with large strong social networks are healthier than those without. How does one balance a desire to be separate with the ideal that having more stronger friends is healthier? That the married live longer than the monastic? These are questions for a religious human ecologist and theological demographer! I should be grateful for my friends and this group.

      • Linda N

        Make sure your diet is high in magnesium and that you have a high potassium to sodium ratio as well. Sometimes magnesium supplementation is necessary. Flax seed are fine to eat if you tolerate them but magnesium kicks butt when it comes to regulating BP. However 115 systolic is way too low for a lot of people, especially the elderly. Also for once I agree with a NutritionFacts Team member that many physicians or over-treating patients with higher BP’s

      • Susan C. Wheeler

        I have found that deep breathing 15 minutes a day helps me significantly. When I am at the computer, watching tv I do this. Also walking, bike riding plays a big part. Also try drinking dandelion or hibiscus tea too. I occasionally take Carditone from Amazon, now that will drop it whammo. That is the one thing I have still struggled with. Lost weight, am no longer pre diabetic working with the Pre Diabetes Center here in Austin, by excercise, plant based diet. They told me that it can be in the genes for some people and may struggle with it. I only need to lose about 15 more pounds to give you an idea. Try some of these things along with what you are doing and see if it doesn’t help. Ive had people tell me to get on medication, but my PreD doc says no. I’ll listen to them. They care more about me than drugs and $. Since I started the breathing, it has dropped enough for me to drop off the Carditone less. Make sure if you take it to check you BP, it can drop quite a bit. It worked better than just taking Magnesium.

    • tkramer
      • jj

        Great video by Dr. McDougall. I appreciate that he explains that HBP is a symptom and at what level it should be treated by drugs. And that it is not a quick fix to repair the system. I do everything correctly but migraines raise my BP. Doesn’t go up to or over 150/80 very often so I don’t worry. Worry only makes all of it worse. Then some of the time the BP is 115/60.
        Am off turmeric now as it seemed to worsen the migraines.
        Use 2 heaping Tbsp ground flax seed mixed in with cereal for breakfast added after cooking. Add that much to an evening meal of veges and legumes. Also use flax in baking as egg replacer. Great stuff.

      • Linda N

        Magnesium, Dr. McDougall, magnesium!!! Magnesium is nature’s natural calcium channel blocker and also increases nitric oxide. No conversation about blood pressure should be had that does not include discussing magnesium’s role. Shame on you, doctor!!! Maybe you should read Dr. Carolyn Dean’s book The Magnesium Miracle and get some tips. She is both an MD. and and ND and knows her stuff.

        • jj

          Magnesium is not everyone’s miracle.

          • Linda N

            Certainly worth a try before drugs! The entire diet and lifestyle eventually has to be looked at, usually including genetic snps

          • There has been alot of speculation about the causes of “primary” hypertension. It is clear from one study that persons on a plant based diet can realize a 9/5 decrease over the first year and in one study showed that folks on plant based diet for 20 years were about 20/10 less than those of SAD. Magnesium is one thing that lowers blood pressure as any women who has been hospitalized for preeclampsia and put on iv magnesium will attest to. See… http://nutritionfacts.org/video/mineral-of-the-year-magnesium/. Other considerations are lowered sodium intake, elevate potassium intake, maybe the sodium/potassium ratio. phytonutrients or soy. The jury is still out on causation but it is clear that eating a whole food plant based diet with adequate Vitamin B12 will lead to lower BP. In fact it has been estimated that 90 per cent of persons with elevated blood pressure would not have elevated pressures if they ate a WFPB diet… exercise, weight loss, relaxation are other lifestyle issues that will decrease BP. If on medications you need to work with your physicians as some patient’s blood pressures drop too low with “proper” eating.

          • Ray Tajoma

            How about drinking excessive (lots of) water ? Would that help clear the arteries and dilute the blood ? Also would multi-vitamins containing adequate ratios of magnesium and other minerals and vitamins help ? I may be deficient but not sure.

          • Wilma Laura Wiggins

            I have tried it, and I do take it for more than one reason but it hasn’t done a thing for my hbp.

          • Wilma Laura Wiggins

            Maybe I’m not taking enough. How much should I take?

          • jj

            Try before drugs for sure! What are the best forms for supplementation?

    • Linda N

      I am somebody else caught this little tidbit as well. As far as I am concerned the drug companies keep lowering the norm to be able to sell BP lowering drugs. A systolic of 115 is often too low for many elderly people, predisposing them to dizziness and falls. 130 systolic use use to be the norm for the elderly.

    • Seems that benefits accrue down to 110/70. Got a bunch of videos coming out on that–stay tuned!

  • Tony

    I wonder if there’re any studies that compare the effect of flaxseed on hypertension to that of flax oil.

    • Mark G.

      Flax oil is not recommended. Unlike flax, it is unstable, goes rancid easily and rapidly and then causes inflation and worse. It is associated in some studies with increased prostate cancer. Also, it is not a whole food as the fiber and some nutrients are removed.

    • Wilma Laura Wiggins

      I saw a study that said the oil isn’t effective.

  • Dave

    I’m guessing that was a 1/4 cup a day? I can’t seem to find specifics as to amount/day…

    • Darryl

      30 g (approximately 3 Tbsp) of milled flaxseed or placebo were added,

      Incidently, this is the amount of whole flaxseed I add to my blender to powderize before adding wet ingredients for mornings smothies.

      • Dave

        Thanks

      • 30g is 2 tablespoons

      • by the Vitamix Blender it’s not important in wich position you add the flaxseeds because he is so strong – but important is to add flaxseed indeed. ;-)

      • MarthaLA

        In chronometer,
        30 g of flaxseed, ground (USDA) is 4.29 Tbsp.
        30 g of Bob’s Red Mill ground flaxseed (CRBD) is 2.31 Tbsp. CRBD designates Cronometer user supplied data; looks like this entry can be discounted.
        30 g of flaxseeds, whole and ground (Canada) is 4.23 15ml or International Tbsp. (15ml = 1.014 U.S. Tbsp. according to http://www.convert-me.com/en/convert/volume/ )
        And 4 Tbsp = 1/4 Cup
        Also some seeds may be dryer or damper than others, especially from opened packages, which would affect weight and volume (minutely).
        Just sayin’

  • sf_jeff

    Any thoughts on whether cooked flax (eg. porridge, muffins) and raw flax have similar nutritional value? I like to eat it at a place with no stove…

    • Justin Edwards

      Research suggests that flaxseed’s and the omega-3 fatty acids are remarkably heat stable. While heating flax seeds does seem appropriate, the same may not be true of flax oil and I’d only recommend using the whole food seed! for a further discussion of flax and some tips for adding it into your diet check out the video linked below!
      http://nutritionfacts.org/video/just-the-flax-maam/

  • Sharon

    I had ground flax seeds in my breakfast smoothie for years. I started to have some digestive problems, and my doctor said to stop the flax. The digestive problems cleared up pretty quickly. So, i quit the flax. I am on a plant based diet, and before that was a vegetarian for all of my adult life – I’m now in my 70’s. My dietician suggested substituting hemp, but that probably doesn’t have the same blood pressure benefits that flax does? I have had high blood pressure for over 20 years. Both of my parents had high blood pressure. Now I’m wondering if I should take flax because of the benefits and just deal with the digestive problems?

    • DarylT

      Maybe add some ginger at the same time?

  • Sudha Zaveri

    We find it easy to grind seeds ourselves and store it for maximum 7 days in deep freezer in a stainless steel closed vessels and consume 3 heaped tablespoons of this flaxseeds powder over juicy fruits like papaya or melons or grapes or pomegranate and in season mangoes. Fruits hide the woody taste of flaxseeds powder.

    • It’s not necessary to freeze ground flax seeds. It’ll last for weeks or months in the fridge.

  • peterpan

    conflicting research/data re: flax. is it the wonder drug filled with dha or the potentially harmful host of ala that is nearly impossible to convert to dha/epa and can increase risk of prostate cancer. definitive medical research would be welcome.

    • DarylT

      Gandhi noted that in areas where the people ate flax seeds they were healthier.

    • b00mer

      Could you share your source or reasoning as to why you consider ALA harmful? Frankly it sounds like perhaps you’ve fallen victim to some animal product pushing paleo pseudoscience if someone is claiming not only that ALA can’t be converted but that it’s “potentially harmful”.

      In short, yes flaxseeds are filled with ALA and this is a good thing. ALA is an essential amino acid, and provided you are eating a healthy diet low in omega-6 fatty acids, there will be successful conversion to EPA and DHA. However for someone eating animal foods rich in omega-6 fatty acids, then in fact their ability to convert ALA to long chain omega-3 acids will be impaired.

      Some additional commentary on conversion rates in vegans and non-vegans as well as the impact of lower DHA levels itself in vegetarians, provided originally by NF Team Member Toxins in a different comment thread:

      “‘Comparison of the PLLC n23 PUFAs:DALA ratio between dietary-habit groups showed that it was 209% higher in vegan men and 184% higher in vegan women than in fish-eaters, was 14% higher in vegetarian men and 6% higher in vegetarian women than in fish-eaters, and was 17% and 18% higher in male and female meat-eaters, respectively, than in fish-eaters This suggests that the statistically estimated conversion may be higher in non-fish-eaters than in fish-eaters.’

      http://www.ncbi.nlm.nih.gov/pubmed/20861171

      In addition, another study showed that despise this “theoretical” low conversion rate, there is no evidence of any harm so, the problem may not be in the conversion rate, but in the assumption that it is low.

      ‘There is no evidence of adverse effects on health or cognitive function with lower DHA intake in vegetarians’

      ‘In the absence of convincing evidence for the deleterious effects resulting from the lack of DHA from the diet of vegetarians, it must be concluded that needs for omega-3 fatty acids can be met by dietary ALA. ‘

      http://www.ncbi.nlm.nih.gov/pubmed/19500961

      • peterpan

        really appreciate your time in sharing this data. obviously not a ton of research on the topic but glad you presented this. would be reassuring for a vegan to know more precise/specific numbers (conversion from ala to epa/dha…just for peace of mind. but thanks to you, this will hold me over till more extensive studies are done.

  • Brigitte

    “Wouldn’t it be easier to just cut out the middle-pig “… I love your style, Dr Greger!
    Thanks a lot for giving us all that very serious information in such a clear and entertaining way!

  • Giovanna

    Hello so how much should we eat each day? I’m confused and if we eat flaxseed do we also have to take omega 6 fats?

  • Larry Litt

    Great video about natural alternatives to Big Pharma therapies. I think this NY Times article will give you an insight into new updated HBP data and research re medical knowledge and treatments.
    http://www.ncbi.nlm.nih.gov/pubmed/24126178/

    • MarthaLA

      Your link was to one of Dr. Greger’s cited sources, not to a NY Times article.

  • Grant T

    Is it ok to grind pre-roasted flaxseeds? in other words is it ok to consume roasted flaxseeds as long as they are whole and you grind them yourself?

  • Bob Obob

    I mix 2/3 cup flax with 2/3 cup chia and 1/3 cup of seaweed and sprinkle it on most food. Seaweed can be bitter so add it slowly to get the right flavor for you. I cut up the sheets of dried seaweed 1st and grind. Then 1/3 each flax and chia twice. Divide the sea-
    weed in half and add to flax and chia and tumble it in your dryer (just kidding about the dryer). I have named it Fla-chi-sea.
    My other mixture I call Pepturm. 3 parts turmeric and 1 part freshly ground peppercorns. It turns green when it hits the cooked wet
    meat but I also use it on my breakfast of mashed 1/2 avocado and 1 boiled egg. Turmeric can take some getting used to, I started
    putting it on my cereal 8 years ago and now am used to the flavor. So adjust the mix until it meets your taste buds.

  • Kerry

    Can you only use flax seed for these results or can you use flax oil

    • Always use the whole food for the whole effect.

  • Linda N

    Totally intolerant of flax seeds. Cannot detoxify the cyanogenic glycosides in them. However, Frankly this is one video of Dr. McGregor’s that wasn’t half bad. Better to change the diet rather than just rely of flaxseeds to lower BP. Plus some in both groups suffered strokes and heart attacks. I’ll place my bets on a diet high in magnesium for BP lowering, with supplemental magnesium as needed. Plus making certain that I have a nice sodium to potassium ratio. But stating that any systolic measurement of BP > 115 is risky is pushing the envelope, in my view. If the elderly have too low BP’s they are at increased risk of falls. A 120 systolic is fine, and for some elderly people maybe even a bit higher.

  • Lawal Adekunle

    Flaxseed is not common in Nigeria, direct me where I can buy it online.
    Thanks

    • b00mer

      Hi Lawal, I’m not familiar with which companies offer shipping to Nigeria, but as an example, a product like this http://www.amazon.com/Bobs-Red-Mill-Flaxseed-24-Ounce/dp/B000ED7M2W

      could be shipped with a third party service like DHL to Nigeria in case Amazon doesn’t. If ordering online is troublesome and you don’t want to have to do it too often, I would recommend purchasing whole flaxseeds as shown above and grinding them yourself, rather than purchasing the already milled variety, as the whole flaxseeds will stay fresh longer. Still a good idea to keep them in a cool location or fridge/freezer just in case.

    • Darryl

      Perhaps an Indian grocer would have it if you’re in a larger city. Flaxseed is known as Alsi (Gujrati, Hindi Punjabi), Jawas (Marathi), Tishi (Bengali), or Agasi (Kannada) in Indian languages.

    • Guest

      Flax seed is also unavailable in Japan. a small amount of genetically modified seeds (one in 10,000) was found in flax imported to Japan from Canada and as a result, it was banned in accordance to Japanese law.

  • Timar

    Dr. Greger has also done several videos on the blood pressure lowering effect of hibiscus. Black chockeberries, which are among the most concentrated sources of anthocyanins in Nature (but also contain a fair amount of other polyphenols), have been shown to have a similar or even more powerful effect on blood pressure. Remarkably, both an open trial in patiens with metabolic syndrome as well as a double-blind trial in patients already receiving a statin drug have shown not only a significant drop in blood pressure but also marked improvments in a whole host of other important risk markers (LDL, triglycerides, hsCRP – you name it).

    Although I am not a medical doctor, I regularly give dietary advice to people with hypertension, which is based on a predominantly (but not exclusively) plant-based, sodium-reduced, whole food diet, but also “prescribes” these most potent specific dietary interventions. Everyone that I counseled and from which I received some feedback has seen marked improvements. In one case, a middle-aged woman with familial hypertension, who took large doses of three different anti-hypertensive medications and still regularly had a systolic blood pressure in the 150s wrote to me that after three months of religiously following my advice (which included 30g of milled flax seeds daily, 50ml aronia juice, a cup of hibiscus tea and a magnesium supplement), she was able to reduce her medication to the minimum dose of only one drug and safely maintain her systolic blood pressure in the 120s or below.

    • MattK

      Timar: You have mentioned chokeberry. I’d like to add chokeberry to my diet for its anthocyanin content but can’t find it at supermarkets. Dried chokeberry powder is available online but all products I’ve found contain maltodextrin, which I don’t want to consume on a regular basis. Have you found any sources of chokeberry? Thank you

      • Timar

        I don’t really know about the availability in the US, sorry. Here in Gemany you can get a variety of chokeberry products in most health food stores: juice, dried berries, tea and so on. I did a quick search on amazon.com and there are some chokeberry products available but unfortunately many of them are insanely expensive. The juice concentrate (it is really only the juice, which is naturally highly concentrated) by Superberries is about ten times(!) as expensive as it is in Germany. But it is interesting to know that it has an ORAC of 52,000 per tablespoon.

  • Full Disclosure

    Not saying the benefits of this report isn’t valid. However weren’t these studies funded in part by the Flax Council. Why do you point that out in other studies when they are funded by the Dairy, egg, etc organizations but not here. Does lack of disclosure or consistency lead to skepticism on the credibility of the report or study?

  • Eric Woods

    Does flaxseed oil have the same benefits? I take a tablespoon every morning of lignan-enriched oil with high ALA…

    • Timar

      Hard to tell. The authors of the cited study wrote another paper, theorizing that the effect is indeed due to the ALA. On the other hand, I know of no trials suggesting that the relatively small amount of ALA present in 30g of flax seeds (about 6 g) alone could have such a pronounced effect. My guess is that there may be a synergy between the ALA (which is protected from oxidation in the seed) and other constituents – the lignans and maybe even the soluble fiber present in the whole food.

      I would hesitate to recommend flax seed oil as a substitute for flax seeds. Firstly, even lignan-enriched oil contains only a small fraction of the amount of lignans present in the seeds and secondly, once the oil has been extracted from the seeds it is extremely susceptible to oxidation, even when kept in the refrigerator. The oxidation products present in any but freshly pressed flax seed oil may well negate at least some of the health benefits of the ALA. Last but not least, you miss the fiber.

  • curtis oliver

    I add ground flaxseed to my daily morning oatmeal. The nutty flavor enhances the taste not to mention the increased fiber omega 3, proteins and lignans.

  • CRidenhour

    Does eating straight flax seed oil have the same effect? If you cook flax doesn’t that diminish the health benefits? I had read that in the past.

  • Derrek

    Any advice on a high fiber diet? I am vegan and eat a whole foods plant based diet but fart a lot and they stink. It’s embarrassing and my family calls me “stinky.” That’s the one downside to a plant based diet I have found. Any suggestions on supplements or anything I can do? I’ve been vegan almost 2 years now so no it is not because I just started being vegan. Sorry, i don’t intend to be rude but that is what most people say if I ask them about suggestions.

  • Heidi

    Should you eat flax if you tend to be lowish already? (90s/50s).

  • Greeneater

    I think it also needs to be taking into account that some people (like myself) eat the healthy WFPB diet yet have really high blood pressure.
    I don’t drink, don’t smoke. I walk or hike 2 hours a day or more.

    The issue is I suffer from PTSD of an extreme nature, and it reflects in my body as stress, anxiety, fear, even terror at things I have no reason to be afraid of. The lasting effects are that my blood pressure, No matter what my healthy eating / living level is at, STILL runs really high.

    So constant anxiety / PTSD / fear affects the adrenal system, which then pumps up the blood pressure and keeps it there. You can’t take blood pressure lowering meds because they don’t work (since you don’t have diet related blood pressure issues) and can really hurt you.

    I took an Anti-Anxiety med for a while and it helped a tiny bit, but you don’t want to be on that for very long because they are highly addictive. If you are on it for 2+ years you become an addict and the number of people who are able to get off of them at that point is almost ZERO.

    • Arjan den Hollander.

      Hi, I’ve read your other response thank you for that. I will reply but I need a little time to recuperate before I do, it is a complicated issue.
      Just a quick comment though, I think the best anti-anxiety med wasn’t a med but actually my former girlfriend.
      I was just to busy following narcissism fueled dreams at the time to fully appreciate that, maybe the second best gift in my life was that narcissism got just beaten out of my system for a good part, which happened during the 3 years lying eyes closed curled up depressed and shaking like a leaf from anxiety.
      But losing that “protective shield” opened a Pandora’s box of horrors of a different kind, which I’ll just have to conquer 1 by 1.
      And there is a lot of sadness involved in dealing with it and the realization of what has been lost.

  • lovenutrition

    i eat low sugar yogurt or applesauce with a tablespoon of GROUND flax seed in it a day, 2 would be better I’ve already heard. Ground is important cause I really don’t think that the stomach processes these sharp little seeds properly, what a waste!

  • lovenutrition

    pulverize them yourself in a cheap little coffee grinder and keep in an air tight container in the refrigerator. no, i don’t drink coffee.

  • Rosie S.

    I beg to differ with Dr Greger — the study used 30 grams of flax seeds (ground). That is NOT 1/4 cup. Hang with me fellow fans. 1/4 cup of flax seeds (whole) is about 40 grams. 10 more grams than the study used, or about a tablespoon more. The measure un-ground for 30 grams would be 3 Tablespoons. And since fresh ground is best, get out your clean, small coffee bean grinder (the one you keep for grinding spices, right?) and grind to your liking, then eat. By way of comparison, 1/4 cup of ground flax seeds (at least in my kitchen) averaged 25 grams — 5 grams less than the study amount. They fluff up when you grind them. If measuring pre-ground flax seeds, aim for 1/3 cup. Since buying ground flax requires cold storage (freezer is best), while the whole flax seed is shelf stable, I am recommending grinding your own. As for measures, more is likely better, and they taste good, but if you want to be exact, 30 grams is 3 tablespoons before grinding, or about 1/3 cup after grinding.

  • Ronald J TekAno

    The Flax seed shown above are for commercial use in industrial solvents…bad choice in using for healthy treatment/preventative of health challenges..it is a start in obtaining the omega one is looking for…a better choice is “Golden Flax Seed” North Dakota seeds are of the finest for health…I purchase in bulk a 10lb bag for $50 usd…keep it in freezer when stored…use this as a seed topping once ground along with Plain Yogurt on my formulated oat meal…best health to those whom are on the journey of discovery…

    • jj

      Your flax seed seems a bit high priced. I don’t buy this because I buy locally but this is from North Dakota also.
      25 lbs. Golden Omega Whole Flaxseed in Resealable bag – includes Measuring Scoop, Recipes + FREE SHIPPING. $65.00
      Packaged in bulk box with plastic liner. Retains freshness without refrigeration.
      Our unique and patent pending cold milling process provides you with the highest quality milled flax available. Cold milling seals in the Omega oils and our stay fresh re-sealable pouch maintains their quality. Experience the convenience and quality of Premium Gold True Cold Milled® Flaxseed! Organic.

      • Ronald J TekAno

        thanks for reply..will look more closely at suppliers and cost..again thanks keep well and enjoy life..Mr. Ron

  • Veronica

    How much flax seed a day should a man or a woman take a day?

    • Linda Lawrence Beeker

      In the study mentioned in the above video, the participants were eating 30 grams of flax seed per day, which is about 4 tablespoons or 1/4 cup. In Just the Flax, Ma’am, Dr. Gregor mentions the benefit of eating 2 tablespoons per day.

      • noexitlovenow

        Thanks that helps.

  • Michael Lederer

    Dr. Greger —- Important —-

    **** Indonesia’s department of communications has blocked your videos ****

    That said, it may be part of a blanket ban on more dubious video sites, and your video hosting site has the luck of being one of those, rather than a ban on your content. Further, the entire description area (sources cited; transcript; acknowledgments; topic) are disabled as well, presumably because their url shares that of the video. I am still able to watch them via a proxy service; however, this isn’t something that the average user can or should have to do.

    I will write to the department of communications here in Indonesia as soon as possible, but it will probably get me nowhere. Which video service are you currently using? If it’s Vimeo, I know that they have blocked that one.

    I’m including my screenshot from this morning highlighting the issue. There is a translation into English directly under the referenced communications’ regulation in Indonesian. As you can see, this is just for the video section alone.

    http://i254.photobucket.com/albums/hh82/mjlwaimea/Mobile%20Uploads/nutrition%20facts/nutritionfactsblocked.png

    Thanks for your time and tireless effort,

    Michael

    • Thea

      Michael Lederer: What a bummer this is happening. I asked the NutrtionFacts staff to look into it. Here is the reply:

      “Yeah there is a ban on Vimeo in Indonesia because they have an anti-pornography law. Basically if a few videos are guilty of it, Indonesia will block the service. They have blocked a lot of major websites and providers there. It’s not really anything we can do anything about as long as we use Vimeo and unless we are targeting Indonesian traffic considerably, it’s a small loss. (GA reports 0.14% of our users.)”

      So dang. I’m glad you have a work around. I agree that the average user will not know to do what you have done. It’s a bummer for everyone when “the baby is thrown out with the bathwater” as the Indonesian government appears to be doing.

  • Eric Woods

    An earlier poster raised an important issue that ground flaxseed meal can go bad even if refrigerated. I would like some clarification on this point — other than freshly grinding on an as-needed basis, does ground flaxseed meal (I use Bob’s Red Mill, for the most part) need to be refrigerated? I already seal it in a bag when I’m not using it. Are there any pros / cons to golden flax vs. regular? Etc.

  • Barbara Wagner

    Such a great video and a simple intervention! Adding 1/4 cup of flax meal per day would be an easy addition with big results! Whole flax is not digested very well so be sure to use ground flax. One tablespoon of flax meal mixed with 3 tablespoons of water makes a great egg replacer in a recipe as well!!

  • Kim G.

    I read somewhere that most of the flaxseed in stores today is GMO. Is that something we should look out for when buying flaxseed? I buy Certified Organic, but it doesn’t say anything about non-GMO.

    • jj

      From what info I found there was too much resistance to gmo flax in 2001 and 2004. Europe will not allow its import. Some renegade gmo flax was discovered in Canada in 2013 so Canada has implemented rigorous testing of any flax put into the commercial market. Would give the link but I lost it. There are a lot of sources of non-gmo flax available. Certified organic should be non-gmo. http://gmo-awareness.com/2011/05/05/is-organic-always-gmo-free/

  • Daisy

    is 1 Tablespoon a good amount to eat daily if the diet is comprised of all sorts vegetables,beans,fruit ,starchy vegetables but no other added fats from seeds/nuts?

    • Joseph Gonzales R.D.

      I think it is hard to say. Fat needs depend on many factors. I general, folks do not need much, but it depends on overall diet.

  • Dscotto

    Why do I feel so tired when I take 2 tablespoons a day?

    • Joseph Gonzales R.D.

      Not sure. I have never heard of flax making someone sleepy?

  • Dscotto

    I am drinking plenty of water. I am a vegan.

  • sf_jeff

    If you have borderline good high blood pressure (120/80) is it still helpful to lower it? What is the optimal goal?

    • Jen Drost, PA-C, NF Volunteer

      Hi SF Jeff! Yes, the evidence suggests 120/80 good, but (naturally) lower may be even more protective. Check out this piece Dr. G. did about rural Kenyans with blood pressures at 110/70 and lower…no heart disease! Hope this helps!

      • sf_jeff

        Thanks for the response. I have been trying veganism the last couple of months and have been on a diet as well (20+ pounds) and I dropped from 122/80 to about 122/72 or so. I guess I will have to see how far this goes.

  • etuch85044@cox.net

    I read on a website that, altho flax meal is a good source of Omega3, it is in a form (ALA?) that the body cannot easily use. Is this true? Do I need to buy fish oil instead?

    • Joseph Gonzales R.D.

      Yes. Harder to convert ALA from flax to EPA, but it still occurs! I would not recommend fish oil based on Dr. Greger’s latest blog on fish oil. Here is a study looking at DHA/EPA levels in both fish and non-fish eaters. Researchers found “Total n-3 PUFA intakes in non-fish-eaters were 57-80% of those in fish-eaters, but status differences were considerably smaller [corrected]. The estimated product-precursor ratio was greater in women than in men and greater in non-fish-eaters than in fish-eaters.” And to conclude “Substantial differences in intakes and in sources of n-3 PUFAs existed between the dietary-habit groups, but the differences in status were smaller than expected, possibly because the product-precursor ratio was greater in non-fish-eaters than in fish-eaters, potentially indicating increased estimated conversion of ALA” It appears vegans have a high product-precurser ratio, (women even better than men) making their conversation of ALA to EPA/DHA acceptable. ​Dr. Greger discusses, How to achieve a good omega 3 to omega 6 fatty acid ratio. I mention sources of DHA and EPA from algae sources here. Lastly, Dr. Greger mentions how golden algae is used to make algae-based omega 3 supplements without some of the contaminates that are found in fish oil.

  • Sylvia

    Please, could you report on Nigella Sativa seeds? Also called black caraway, they are said to be even better than flax for so many reasons. Thank you.

    • Joseph Gonzales R.D.

      Hi Sylvia. Caraway seeds are used in many populations. I’m not sure their omega-3 content, but they have been heavily researched and appear to have many health benefits. This review mentions possible therapeutic roles.

  • dorange

    I see I am not the first one to ask this, but see no answer… my blood pressure is normal (110/70 or lower), and just a tea spoon of flaxmeal per day drops my blood pressure to unbearable levels all day long… What in flax seeds is responsible for lowering BP? and what can I do about it, besides not consuming flax seeds?

    • Joseph Gonzales R.D.

      Hi dorange. Good questions there seem to be studies on flax and blood pressure. I am not sure the exact mechanism of how flax makes BP goes down. If BP is already low I have not heard of it going lower. I suggest asking your doctor about that and if there are any concerns.

      • dorange

        Humm… maybe it’s something else then – thanks!

  • Sahadevan

    Does Udo Omega 3:6 Oil which has some flax seed oil help?

  • BenBob

    I can’t seem to find the answer to this question: Is pre-ground flax seed good enough to get the benefits or is it better to grind your own on a ddily or weekly or monthly basis?

  • sandroalberti

    Yay! Flax seeds are definitely Top Foods to lower blood pressure http://bit.ly/bp_lowering_foods Also check out your genes (ACE, AGT, + NOS3 gene variants are connected to the silent killer: hypertension) http://bit.ly/gb-news-2015-08-03

  • daisy

    how much in tablespoons is 30 grams of pre-ground flaxseed?

  • Sami

    laxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. http://www.ncbi.nlm.nih.gov/pubmed/25740909

  • Sami

    Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials. http://www.ncbi.nlm.nih.gov/pubmed/25740909

  • noexitlovenow

    I like ground flax seeds. If it were up to me I would eat 9 tablespoons of them daily. However, that would raise my calories from fat quite a bit. How do I know when more is not better?

  • noexitlovenow

    If you add ground flax seeds to your casseroles or stews at the table it will add, what to me is, a pleasant oiliness and flavor.

  • Robert D

    I recently heard about Olive Leaf extract lowering blood pressure has any research been done on this product?

  • Bill Deno

    Flax Milk vs Soy and Almond Milk

  • Denis

    I am interested in peoples views on flex seed and EPA/DHA plant based supplements. I was on blood pressure tablets, but stopped them a couple of months ago. I have been following Dr Gregor’s dietary guidelines and taking about 2 tablespoons of flax seed meal a day.

    My blood pressure is currently averaging about 122/58 and pulse rate about 50/min.

    I just ordered these Omega 3 DHA capsules:
    DEVA Omega-3 DHA is 100% vegan, vegetarian and is certified by the Vegan
    Society, the non-profit organization that actually invented the word
    “vegan”.
    Supplement Facts
    Serving Size: 1 Vegan Softgel
    Servings per Container: 90
    DHA (Docosahexaenoic acid) Amount Per Serving 200 mg
    Other Ingredients: High Oleic Sunflower Oil, Carragenaan, Starch, Vegetable
    Glycerin, Purified Water, Natural Vitamin E, Lemon Oil, Silicon Dioxide,
    Sorbitol, Ascorbyl Palmitate, Sunflower Lecithin, Rosemary Extract. (All of the
    ingredients are from plant / mineral sources)
    Recommended Use
    For adults take one (1) vegan softgel a day with food or as directed by a
    health care professional.

    Is there any benefit taking both the flax seed meal and the DHA supplement?

    Thank you.

  • JunkFoodVegan

    Does Tahini bad,harmless or good? Does it raises cholesterol or triglycerides?

  • GJ

    Will there be a massive difference if it’s ground or whole flaxseed? I’ve read that the high insoluble fiber in whole can digest quickly. Also, does blending whole flaxseed in a smoothie fix the latter issue?

  • Juliet

    Hi, I have always thought of flaxseed to be a great add on to my cereal and drinks from the videos on this site, and I do trust the information here. However, I came across this site and wonder what are your views?
    http://www.alsearsmd.com/2010/11/more-fake-food-do-not-fall-for-the-flaxseed-lie/

  • Jim Stanton

    i got a copy of the “Potent hypertensive action of dietary flaxseed” paper and noticed that the recipients of the flaxseed start out at some unnamed dose which was gradually increased to 30g/day over the 6 month study period. I didn’t find any explanation for this. Is this the reason for the ever improving SBP measurements.
    Any ideas?

    • docbeccy

      Hi Jim, I ‘m one of the site’s moderators. I downloaded the study and if you read in the discussion it does say that the amount of flaxseed was increased gradually and appeared to correlate inversely with the blood pressure. It would make sense that they increased gradually since adding a huge amount of fiber so suddenly would increase adverse effects and no doubt cause some of the participants to drop out of the study. I was surprised to see that it was gradual in the discussion because in the methods it only mentioned the 30 gm dose.

  • Sebastian Raedler

    Is the problem with flaxseeds not that they are extremely rich in phytoestrogens?

  • Madolyn Longfield

    What quantity of flax seeds needs to be eaten daily to lower blood pressure?

    • payoung

      Hi Madolyn, In the study cited in this video, they used 30g of ground/milled flaxseed per day. I measured 30g out on my digital kitchen scale and it was just under a quarter cup. I was measuring whole flax seeds. By the time you grind them they would likely measure out to a rounded quarter cup ground. That’s quite a bit, but from the study it appears that they were cooking the flax seed into different foods. I suppose you could get that much in without too much trouble if you were creative with it throughout the day.