Eat more fiber-rich foods to promote heart health

The idea that a diet rich in fiber, especially whole grain foods, can prevent the risk of heart disease dates back to the 1970s. Since then, evidence has piled up to support that idea.

Men up to age 50 should consume 38 grams of fiber per day. After age 50, you should aim for 30 grams daily. The equivalent amounts for women are 25 grams and 21 grams. However, most Americans fall well short of these goals, consuming only about 16 grams of fiber per day on average.

“As a nation, we don’t get enough fiber in our diets,” says Dr. Cheryl Clark, an associate professor at Harvard Medical School. She is the lead author of a study that confirmed the lack of fiber in Americans’ diets. The study also points to a link to heart disease. People who eat a diet high in fiber are less likely to have problems such as metabolic syndrome, which is a precursor to diabetes. This condition is characterized by excess abdominal fat, high triglycerides, low HDL cholesterol, high blood pressure, and high blood sugar, which increases the chances of developing diabetes, heart disease, and stroke.

Dietary fiber: different types and benefits

Fiber is a carbohydrate that the body cannot break down, so it passes through the body undigested. There are two types: insoluble and water soluble. Insoluble fiber is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fiber sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus, and pears. Both types are associated with heart health.

The role of fiber in preventing heart disease is thought to be due to its association with lowering both blood pressure and cholesterol levels. It also makes you feel fuller, which means you eat less and may even lose weight.

Why aren’t people jumping on the fiber bandwagon? There’s still not enough awareness about the benefits of dietary fiber. Start by adding fiber-rich foods to your shopping list and bringing easy-to-carry whole fruits and nuts for on-the-go snacks.

label terms

Labels can claim that a food is a “good source” of fiber if it contains 10% of your daily intake, or about 2.5 grams of fiber per serving. If a product contains 5 grams or more of fiber per serving, the terms “fiber-rich,” “high content,” or “good source of fiber” are allowed. Adding a spoonful of high-fiber cereal to your bowl is one of the easiest ways to reach your fiber goals. Look for brands that contain at least 6 grams of fiber per serving. What is the best choice for bread? Make sure the label says “100% Whole Wheat” or “100% Whole Grain” and contains at least 3 grams of fiber per slice.

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