The Trendy Seed That Can Help Lower High Blood Pressure

Having high blood pressure (hypertension) puts you at greater risk of stroke and heart disease, which can lead to an early death. In fact, the Centers for Disease Control and Prevention notes that in 2022 alone, more than 685,000 fatalities were linked to elevated blood pressure.

There's hope if you struggle with hypertension, though. In addition to taking medications, you can add antihypertensive foods as part of a diet designed for people with hypertension. This includes chia seeds, which are currently enjoying a surge of popularity: As of 2024, global sales of chia seeds reached $1.39 billion, and are projected to grow to $7.38 billion within the next decade (via Research And Markets).

Among chia seeds' many reputed health benefits is their capacity to lower high blood pressure. A 2024 review in Prostaglandins and Other Lipid Mediators looked at 14 trials that focused on the relationship between chia seeds and metabolic syndrome markers. The authors concluded that increased consumption of chia seeds could help improve blood pressure levels. "Chia seeds are naturally rich in omega-3 fatty acids," explained registered dietitian Angel Luk in an interview with Health Digest, adding that omega-3s can help lower blood pressure.

Omega-3s have antihypertensive benefits, but they aren't the only blood pressure-lowering compounds in chia seeds. According to a 2020 article in Food Science and Nutrition, chia seeds are a natural source of quercetin, which has been associated with a reduction in blood pressure. 

In a 2023 review in Circulation, authors who examined the results of 10 studies found a link between quercetin supplementation and lower systolic blood pressure in all subjects, regardless of whether or not they had existing hypertension. They also found that diastolic blood pressure wasn't significantly affected by quercetin; however, per the American Heart Association, systolic blood pressure is a better indicator of cardiovascular risk than diastolic blood pressure in those over age 50.

The fiber in chia seeds may also help reduce blood pressure. Chia seeds are surprisingly fiber-filled: in fact, you can get around 35% of your daily fiber allowance from a single ounce of chia seeds. In a study presented in 2019, participants lowered their systolic blood pressure readings by 15% after consuming a high-fiber diet for six months (via the American College of Cardiology).

If you're new to eating chia seeds, Luk advises hydrating yourself well and starting slowly; otherwise, you could be in for some unpleasantness: "If you suddenly have a lot of chia seeds, you may experience digestive issues like gas and bloating." (Read what happens when you eat too much fiber.)

Luk also recommends getting creative with chia seeds. For instance, she suggests scattering them into hot oatmeal or sprinkling them on top of homemade baked goods. Other options include rolling no-bake energy or protein balls in chia seeds or mixing chia seeds into a salad topper to increase the nutrient density of leafy greens.

To satisfy your sweet tooth, try topping your bread with a naturally sweetened chia seed spread. Notes Luk, "Chia seed jam is a delicious way to replace a staple condiment that can up the fiber and omega-3 content of breakfast with minimal effort."