Fiber’s Impact on Heart Health
Fiber is widely known for its positive effects on gut health, but it also plays a crucial role in maintaining heart health. Increasing fiber intake has been shown to lower cholesterol, reduce inflammation, and help regulate blood pressure. There are two main types of fiber: soluble and insoluble.
- Soluble fiber is found in foods such as beans, oats, and flaxseeds. This type of fiber helps reduce the amount of cholesterol your body absorbs, which can lower overall cholesterol levels.
- Insoluble fiber is present in whole wheat flour, wheat bran, nuts, and beans. It supports heart health by reducing inflammation and promoting a healthy digestive system.
How to Increase Fiber Intake
Despite fiber being present in many foods, many Americans still do not get enough in their diet, largely due to insufficient fruit and vegetable consumption. The recommended daily intake is 25 grams for women and 36 grams for men.
Beyond heart and gut health, fiber offers additional benefits, such as promoting regular bowel movements, increasing satiety (which helps with weight control), and supporting overall metabolic health.
High-Fiber Foods to Include in Your Diet
Fruits: Raspberries, Apples (with skin), Bananas, Oranges, and Strawberries
Vegetables:
- Boiled: Green peas, broccoli, Brussels sprouts, sweet corn
- Baked: Potato (with skin)
- Raw: Carrots, cauliflower
Grains: Whole wheat spaghetti, Whole wheat bread, Quinoa, Brown rice, Popcorn, and Oats
Legumes & Nuts: Lentils, Black beans, Chia seeds, Almonds, and Pistachios
Smart Shopping Tips
When shopping for fiber-rich foods, aim for fresh produce whenever possible. If purchasing packaged items, always check the nutrition label to ensure you are choosing high-fiber options without unnecessary additives.
Incorporating more fiber into your diet can significantly enhance heart health while also providing numerous other health benefits. Start making small changes today for a healthier heart and overall well-being!
CEL;, E. (n.d.). Dietary Fibre and Cardiovascular Health: A Review of current evidence and policy. The Proceedings of the Nutrition Society. https://pubmed.ncbi.nlm.nih.gov/31266545/#:~:text=There%20is%20a%20wealth%20of,policy;%20Nutritional%20epidemiology;%20Wholegrain
Mayo Foundation for Medical Education and Research. (2023, November 23). How much fiber is found in common foods?. Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/high-fiber-foods/art-20050948#:~:text=The%20suggested%20amount%20of%20daily,5.0
Reynolds, A. N., Akerman, A., Kumar, S., Pham, H. T. D., Coffey, S., & Mann, J. (2022, April 22). Dietary fibre in hypertension and cardiovascular disease management: Systematic Review and Meta-analyses - BMC medicine. BioMed Central. https://bmcmedicine.biomedcentral.com/articles/10.1186/s12916-022-02328-x#:~:text=Higher%20dietary%20fibre%20intakes%20are,those%20with%20CVD%20or%20hypertension
