High-fiber diet can promote heart health

Not a health secret, high-fiber can promote digestive health. Surprisingly, now an expert says that high-fiber diet can promote heart health.                                                                                    

According to Jody Gilchrist, a practicing nurse at the Heart and Vascular Clinic, University of Alabama, dietary bulk or fiber from dietary sources such as vegetables, whole grains and fresh fruits can reduce the blood cholesterol levels. It is now clear that the dietary fiber particularly the soluble fiber from dietary sources is promoting heart health directly.

Soluble fiber adds bulk to the diet and makes us feel full quickly after food intake. Soluble fiber helps us to keep control on the amount of food intake. Several research studies reported that soluble fiber lowers LDL-cholesterol levels in blood by disturbing the intestinal absorption of LDL-cholesterol from fatty foods. 

In a balanced diet, a normal adult needs at least 25gm of dietary fiber. The American Heart Association recommends us to take approximately 14 gm of dietary fiber including 10 gm of soluble fiber for every 1, 000 calories consumption, Jody said.

Apple pulp, oat bran, oatmeal, strawberries, bran, oranges, unpolished rice, beans, barley are the richest source of soluble fiber. 

Insoluble fiber is also good for digestive health and prevents constipation. Cabbage, whole-wheat breads, whole grains, turnips and carrots are the richest source of insoluble fiber. 

Make sure to check the nutrition labels carefully if you’re buying waffles and muffins. The manufacturers of these products often list the ingredients like oat and/or wheat bran. Actually, these products contain meagre levels of bran but high levels of fat, calories (sugar) and sodium. 

You can gradually increase the dietary fiber intake by adding fiber supplements in soups, beverages and yogurts. Make sure to drink plenty of water while you’re taking high fiber diet to achieve full benefits.