Eat This Daily to Lower Blood Pressure, Cholesterol, and Inflammation

In this video, I break down the science on ground flaxseed, the #1 underrated food that can help prevent heart attacks.
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Timestamps
[00:00] Introduction
[00:22] Cholesterol Basics & LDL Risk
[01:51] Cut Saturated Fat
[04:15] Fiber + Plant Sterols
[06:13] How to Start
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I’m Dr. Columbus Batiste, a double board-certified Interventional Cardiologist and author of SELFISH.

My mission is to empower YOU to take control of your health.

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Flaxseed Research:
Rodriguez-Leyva D, et al. “Potent antihypertensive action of dietary flaxseed in hypertensive patients.” Hypertension. 2013;62(6):1081-1089. doi:10.1161/HYPERTENSIONAHA.113.02094
Li L, Li H, Gao Y, et al. “Effect of flaxseed supplementation on blood pressure: A systematic review and dose-response meta-analysis of randomized clinical trials.” Food & Function. 2023;14(2):675-690. doi:10.1039/d2fo02566c

Khalesi S, et al. “Flaxseed consumption may reduce blood pressure: a systematic review and meta-analysis of controlled trials.” Journal of Nutrition. 2015;145(4):758-765. doi:10.3945/jn.114.205302
Pan A, et al. “Meta-analysis of the effects of flaxseed interventions on blood lipids.” American Journal of Clinical Nutrition. 2009;90(2):288-297. doi:10.3945/ajcn.2009.27469

Hadi A, et al. “Effect of flaxseed supplementation on lipid profile: An updated systematic review and dose-response meta-analysis of sixty-two randomized controlled trials.” Pharmacological Research. 2020;152:104622. doi:10.1016/j.phrs.2019.104622
Kunutsor SK, et al. “Dietary flaxseed: Cardiometabolic benefits and its role in promoting healthy aging.” GeroScience. 2025;47(3):2895-2923. doi:10.1007/s11357-025-01512-0

Musazadeh V, et al. “Effects of flaxseed supplementation on inflammatory biomarkers: A GRADE-assessed systematic review and meta-analysis of randomized controlled trials.” Prostaglandins & Other Lipid Mediators. 2024;174:106868. doi:10.1016/j.prostaglandins.2024.106868

Alpha-Linolenic Acid and Heart Failure:
Lázaro I, et al. “Relationship of circulating vegetable omega-3 to prognosis in patients with heart failure.” Journal of the American College of Cardiology. 2022;80(18):1751-1758. doi:10.1016/j.jacc.2022.08.771

Lignan Research:
Hu Y, et al. “Lignan intake and risk of coronary heart disease.” Journal of the American College of Cardiology. 2021;78(7):666-678. doi:10.1016/j.jacc.2021.05.049

Comparative Research on Other Plant Foods:
Tang GY, et al. “Effects of vegetables on cardiovascular diseases and related mechanisms.” Nutrients. 2017;9(8):E857. doi:10.3390/nu9080857

Olas B. “The cardioprotective properties of pulses and the molecular mechanisms of their action.” International Journal of Molecular Sciences. 2025;26(5):1820. doi:10.3390/ijms26051820

Bell RC, et al. “A comparison of dry bean and pea consumption on serum cholesterol: A randomized controlled trial in adults with mild hypercholesterolemia.” The Journal of Nutrition. 2024;154(11):3375-3387. doi:10.1016/j.tjnut.2024.09.011

Hosseini B, et al. “Effects of fruit and vegetable consumption on inflammatory biomarkers and immune cell populations: A systematic literature review and meta-analysis.” American Journal of Clinical Nutrition. 2018;108(1):136-155. doi:10.1093/ajcn/nqy082

Wang Y, et al. “Effects of chronic consumption of specific fruit (berries, citrus and cherries) on CVD risk factors: A systematic review and meta-analysis of randomized controlled trials.” European Journal of Nutrition. 2021;60(2):615-639. doi:10.1007/s00394-020-02299-w

Lichtenstein AH, et al. “2021 Dietary Guidance to Improve Cardiovascular Health: A Scientific Statement From the American Heart Association.” Circulation. 2021;144(23):e472-e487. doi:10.1161/CIR.0000000000001031

Huang H, et al. “The impact of whole grain consumption on metabolic health: An umbrella review of systematic reviews and meta-analyses of randomized controlled trials.” Food & Function. 2025. doi:10.1039/d5fo03240g

IMPORTANT NOTE: Flaxseed should be used as a complement to, not a replacement for, prescribed medications and a diverse plant-based diet rich in vegetables, legumes, fruits, and whole grains. Always consult your healthcare provider before making dietary changes, especially if you have existing cardiovascular conditions or are taking medications.

Disclaimer: The content on this channel is for general information and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. All viewers should consult their physician or qualified healthcare provider before starting any medical program, treatment, or making changes to their health regimen or diet. You should not use this information to self-diagnose or treat any health condition.