How Much Should You Eat?
Seeds are nutritious, but they are also relatively calorie-dense. A small handful or a tablespoon or two, depending on the seed and the rest of your diet, can be enough to add nutritional value without dramatically increasing calorie intake.
Choose minimally processed varieties when possible, and be mindful of flavored or heavily salted products.
A Simple Way to Add Them to Your Day
You don’t need to completely change your diet.
Try one simple habit:
Breakfast: Add chia or ground flaxseed to oatmeal or yogurt.
Lunch: Sprinkle pumpkin or sunflower seeds over a salad.
Dinner: Add sesame or hemp seeds to vegetables or a grain bowl.
Snack: Choose a small portion of unsalted seeds instead of highly processed snacks.
The Bigger Picture
No single seed can guarantee protection against heart disease, and seeds should not replace prescribed medication or medical treatment.
Heart health is influenced by many factors, including overall diet, physical activity, blood pressure, cholesterol, smoking, sleep, weight, genetics, and other medical conditions.
Still, incorporating a variety of nutrient-rich seeds into a balanced eating pattern can be a simple way to increase fiber, healthy fats, protein, and important micronutrients.
Sometimes, the smallest foods can make a meaningful contribution to a much bigger healthy-eating picture.
