FLAXSEEDS AND CHIA SEEDS
There are many edible seeds available off the shelf in the grocery stores. With regard to heart health, there are many seeds to choose from, but the ones most recommended would be flaxseed and chia seeds. Aside from these seeds being rich in fiber, flaxseed and chia seeds are also rich in Omega-3 fatty acids and potassium.
Flaxseed and chia seeds have been studied to reduce triglyceride levels in the bloodstream. Each on their own, these two seeds have proven to have a neutral effect on high-density lipoprotein or HDL, the good cholesterol. They also reduce the LDL, or the bad cholesterol, reduce blood pressure, reduce blood clotting inside the blood vessels, and may therefore protect against obstructions building up that would impede blood flow.
Most seeds can be eaten raw. Flaxseed and chia seeds are best sprinkled on salads, or included in drinks and smoothies. Specifically with regard to chia seeds, it is best to let these soak in water for about 15 minutes prior to consumption. The soaking process allows them to expand before they enter your stomach, instead of them expanding while inside your stomach. Having chia seeds expand while already inside your stomach can give you a very uncomfortable bloated feeling. While this is not a health hazard in itself, it can be very uncomfortable, sometimes even slightly painful.