Do you want a healthier heart: Try eating more fiber

Harold Mandel's picture
A nutritious high fiber salad

Heart disease is a deadly condition and eating more fiber can help you beat this killer. There has been a literal epidemic of heart disease in the United States and worldwide. Primary factors associated with the high rates of heart disease are sedentary lifestyles, smoking and poor diets. More and more research has been showing that eating more fiber can help you beat heart disease.

Researchers have studied the association between dietary fiber intake and the risk of cardiovascular disease, reports the British Medical Journal. The researchers had a goal of investigating dietary fiber consumption and any potential dose-response association which exists with coronary heart disease and cardiovascular disease. It was observed that total dietary fiber intake was inversely associated with the risk of cardiovascular disease.

Furthermore, insoluble fiber and fiber from cereal and vegetable sources were found to be inversely associated with the risk of coronary heart disease and cardiovascular disease. Fruit fiber intake was also found to be inversely associated with the risk of cardiovascular disease. The researchers have concluded that greater dietary fiber intake is associated with a significantly lower risk of both cardiovascular disease and coronary heart disease. These findings have supported general recommendations to increase fiber intake.

Greater dietary fiber intake was found to be associated with a lower risk of both cardiovascular disease and coronary heart disease, as reviewed in a discussion of this research in the British Medical Journal. In some European countries and the United States there has been a decline in both cardiovascular disease and coronary heart disease in recent years. However, heart disease still remains a significant issue which accounts for about 48 percent of all deaths in Europe and and about 34 percent of all deaths in the United States.

There have been many studies which have examined the association between dietary fiber or fiber-rich foods and cardiovascular disease risk factors. Literature which was published since 1990 in healthy populations dealing with dietary fiber intake and cardiovascular disease risk was reviewed by researchers at the University of Leeds. The researchers took data from six electronic databases from the United States, Europe, Japan and Australia. They investigated the following dealing with fiber intake:

1: Total, insoluble fiber such as whole grains, potato skins, etc.

2: Soluble fiber such as legumes, nuts, oats, barley, etc.

3: Cereal, fruit, vegetable and other sources of fiber

The results from a complete analyses of total, insoluble, fruit and vegetable fiber consumption showed that the likelihood of cardiovascular disease or coronary heart disease steadily decreases with increasing consumption. With soluble fiber, a larger reduction was seen in cardiovascular disease risk than coronary heart disease risk with cereal fiber and the decreased risk of coronary heart disease was stronger than the association with cardiovascular disease.

There was a significantly lower risk of both cardiovascular disease and coronary heart disease observed with every additional 7 grams per day of fiber which was consumed. The researchers have said these findings are in support of current recommendations to increase fiber consumption. It is their position that these research findings demonstrate a significant risk reduction with an achievable increase in daily fiber consumption which could potentially have a positive influence on many thousands of people.

The addition of 7 grams of of fiber to the diet can be achieved through just one portion of wholegrains with a porition of beans. Whole grains are found in:

1: Bread

2: Cereal

3: Rice

4: Pasta

Just two to four servings of fruit and vegetables also provides about 7 grams of fiber.

Dietary fiber, which is the type of fiber you eat, is found in fruits, vegetables, and grains, writes the National Institutes of Health via Medline Plus. Because your body can not digest fiber, it passes through your intestines very quickly. Bulk is added to your diet with dietary fiber. Because this makes you feel full quicker, eating more fiber can help you control your weight. High fiber diets may also help with constipation.

When increasing the fiber in your diet you should do so slowly. If you experience bloating or gas, you probably have consumed too much fiber and you need to lower the amount of fiber which you eat for a few days.

It is recommended that you consume 20 to 35 grams of fiber daily. You can eat different kinds of foods to get more fiber in your diet, including more fruits, vegetables, and grains. You should also read food labels very carefully to determine how much fiber they have. It is advisable to always choose foods that have higher amounts of fiber.

Vegetables are a significant source of fiber. It is suggested that you consume more:

1: Lettuce

2: Swiss chard

3: Raw carrots

4: Spinach

5: Tender cooked vegetables, such as asparagus, beets, and broccoli

6: Vegetable juices

You can also get more fiber in your diet by eating more legumes, such as:


1: Lentils

2: Black beans

3: Split peas

4: Kidney beans

5: Lima beans

6: Chickpeas

7: Sunflower seeds

8: Almonds

9: Pistachios nuts

10: Pecans

Fruits are another excellent source of fiber. It is suggested that you eat more:

1: Apples and bananas

2: Peaches and pears

3: Tangerines, prunes, and berries

4: Figs and other dried fruits

Grains are another significant source of dietary fiber. It is suggested you eat more:

1: Hot cereals, such as oatmeal, farina, and Cream of Wheat

2: Whole-grain breads, such as whole wheat or whole rye

3: Brown rice

4: Popcorn

5: High-fiber cereals, such as bran, shredded wheat, Grape Nuts, Ry Krisp, and puffed wheat

6: Whole-wheat pastas

7: Bran muffins

Fiber from many foods strengthens your heart, as I have reported upon in another article for EmaxHealth.

It has been my observation that more and more Americans are fatter and lazier. The high tech revolution is great in many respects if it is made affordable to help people with a moderate amount of work, socializing and play. However, it appears more men, women and children than ever before are spending most of their time behind their tech devices and less and less time exercising. This coupled with a lot of TV time is actually killing people as they gain weight and experience increased rates of heart disease and other chronic illnesses such as cancer which are associated with sedentary lifestyles.

Furthermore, with all of the talk about improving the nutrition of Americans and other people worldwide, the fast food joints have been hyping up their expensive mass advertising campaigns which are associated with fattening people up and preparing them for their first bouts with heart disease.

The arrogance which is often associated with over-affluence amidst great economic hardship, as we are seeing daily across the United States and other nations in the developed world, will not help prevent obesity and heart disease for even the extremely wealthy if they do not live their lives in healthy manners and eat well. And so we are seeing too much of the wrong kinds of expensive foods are often killing wealthy people as quickly as cheap junk food and starvation is killing the poor.

If we want America and the world to be a healthier place, with less heart disease and other chronic illnesses stealing millions upon millions of people's lives prematurely, mankind will have to learn to work together to make life healthier and nutritious food more available for everyone. You can live longer by joining the fight against heart disease, as I have reported upon in a separate article for EmaxHealth.