Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson

Top 5 Foods to Lower “Bad Cholesterol”

1. Oatmeal: contains soluble fiber, which help decrease absorption of the “bad cholesterol” (LDL) in the intestines; need at least 10 grams of soluble fiber for maximum cholesterol-lowering benefits; TRY steel-cut oatmeal or cold cereal made with oatmeal and/or oat bran and add fruits

2. Nuts: rich in polyunsaturated fatty acids (aka: PUFA) that help keep blood vessels healthy and elastic ; TRY to eat a handful a day (1.5 oz) to help lower risk for heart disease (I.e. replace meat/cheese/croutons in salad with a handful of almonds)

3. Fatty Fish: contain omega-3 fatty acids, which help lower blood pressure and blood clotting risk; TRY eating fatty fish like mackerel, lake trout, herring, sardines, albacore tuna, salmon (bake or grill instead of frying) at least twice a week and/or using flaxseed or canola oil

4. Olive Oil: contains antioxidants that lower LDL cholesterol without affecting HDL levels; Extra Virgin Olive Oil is less processed and contains more heart-healthy antioxidants (avoid “light” olive oils); TRY to use 2 tablespoons a day for heart-healthy benefits (sauté with vegetables, add in marinades, mix with vinegar and use as salad dressing, etc.)

5. Stop eating trans fats. Avoid saturated fats. Read food labels and avoid anything that says “partially hydrogenated oils.”

What foods do you try to eat to maintain healthy blood cholesterol levels, or to lower your own?

Written by Mitzi Dulan with research assistance provided by Monica Lobo.