Flax Seed Recipes For Cholesterol Management

Including flax seeds (ulavalu) in the regular diet is gaining importance today because of the health benefits they bring. Flax seeds help reduce bad cholesterol levels. They contain omega-3 fatty acids (ALA), vitamin B, fiber (soluble and insoluble), manganese, phosphorous, copper, tryptophan, magnesium. Of all the nutrients, flax seeds are rich in omega-3 fatty acids that play a crucial role in cholesterol management. They are known to reduce about 8 -14% of bad cholesterol levels.

If you are suffering with high cholesterol, you are advised to include flax seeds in your diet. To make it even more easy for you we bring you some easy to do flax seed recipes, which you can quickly prepare and enjoy the health benefits. Here they go..

Easy-to-do recipes with flax seeds

In most of the recipes, flax seeds are used in the form of dry roasted powder

  • Dry chutney powder

    Dry roast bengal gram (¼ cup), black gram (¼ cup) and flax seeds (¾ cup) along with a few red chillies, garlic cloves, coriander seeds and salt. You can also add dried curry leaves for better flavor. Grind them into powder and store in an air tight container. You can use this powder as your regular chutney powders.

    You can add this spice powder to gravies and other rice items as you use garam masala (Indian spice powder). Flax seed powder can also be sprinkled on salads.

  • Raita

    Mix flax seed chutney powder to yoghurt/curd, add some salt and seasoning.

  • Navratan roti

    Delicious and healthy roti. Prepare flour by mixing equal amounts of mung bean (pesarlu), fenugreek (menthulu), chikpeas (sanagalu), dried corn (mokka jonna), jowar (jonnalu), soya, flax seeds, black eyed peas (bobbarlu), pearl millets (sajjalu) along with wheat. Use this flour to make rotis (flat bread).

  • Flax seed laddu

    Dry roast flax seed powder, gram dal powder, badam powder. Add sugar and jaggery powder to the mixture. Melt ghee (2-3 spoons as binding agent) and pour into above mixture and prepare balls or laddu.

  • Flax seed oatmeal

    Add finely powdered flax seeds to your oatmeal mixture to bring some flavor and nutrition in it.

Recipes with soaked flax seeds

  • Flax seed idli

    Soak flax seeds overnight, grind them and mix along with idli batter.

  • Flax seed soya bean dosa

    Soak soya beans and flax seeds overnight, grind them into batter, mix with wheat flour and prepare dosa.

Other recipes with flax seeds

You can also use flax seeds to do stuffed bread roll, egg-less chocolate cakes, banana smoothies, mukhwas (sounf/fennel mixture taken after meal).

Flax seeds – Daily recommended intake

  • Flax seeds powder – 2-4 table spoons once in a day
  • Flax seed oil and supplements – 1-2 capsules daily under doctor supervision.

Precautions to be followed while using flax seeds

  • If you are using flax seeds for the first time, start with a little quantity then gradually increase.
  • Flax seeds are rich in fiber. So, if you are consuming flax seeds regularly make sure to drink lots of water. Inadequate water intake may lead to constipation.

Suggested readings:
What is Cholesterol? How to Deal With it?

1 comment on “Flax Seed Recipes For Cholesterol Management”

  1. Pure Vegetarian says:

    Thanks for sharing info on Flaxseed. One more benefit you didn’t mentioned about it. Its a complete protein source. For vegetarians, flax seed is a best source of protein. I can say its a plant based food with full of proteins and is a replacement for non vegetarian proteins.