If you didn’t know, eating more fiber-rich foods can help foster your heart health. Learn why fiber matters for your heart and your overall health.
While consuming enough fiber is essential for your health, it turns out that most Americans don’t get enough of it. It’s important that you get the fiber you need, especially since there’s evidence that shows it reduces heart disease risk.
The Institute of Medicine set recommendations in 2002 for daily fiber intake:
- 38 grams per day for men under age 50
- 30 grams per day for men above age 50
- 25 grams per day for women under age 50
- 21 grams per day for women above age 50
However, research shows that most Americans are failing to meet these goals and only consume about 16 grams per day. “As a country, we aren’t eating enough fiber,” says Dr. Cheryl Clark, assistant professor of medicine at Harvard Medical School.
Clark, the senior author of a study confirming these shortfalls, also points out the connection between fiber and heart disease. According to evidence, diets high in fiber reduce the risk of metabolic syndrome, a condition that can lead to diabetes.
Moreover, this condition can increase the odds of developing heart disease and having a stroke. It can be marked by high triglycerides, low HDL cholesterol, high blood sugar, hypertension, and too much belly fat.
Benefits of Fiber
Fiber is a carbohydrate that comes in two forms (both of which may help your heart): insoluble and soluble fiber. You can get insoluble fiber from whole grains, wheat cereals, and vegetables like celery, carrots, and tomatoes. In contrast, you can get soluble fiber from oatmeal, barley, nuts, beans, and fruits like berries, apples, and citrus fruits.
There are two main ways in which fiber can help your heart health: weight loss and blood pressure/cholesterol control. For instance, since fiber fills you up, it can help you consume less food and help you manage your weight. In addition, it has the ability to lower both your blood pressure levels and your LDL cholesterol levels.
However, with these types of benefits, why is it that people are not consuming enough fiber in their diet? “I think there’s just not enough awareness about the benefits of fiber,” says Clark.
Now that you’re aware of the benefits, it’s time that you add sufficient fiber to your diet for your heart. When you buy food at the store, make sure it contains at least 6 grams of fiber per serving.
In addition, you can give your heart health an extra boost by taking supplements like L-arginine Plus. Its ingredients are effective at promoting circulation, blood pressure, cholesterol health, and more.
Give your heart health the support it deserves by consuming enough fiber and taking L-arginine Plus.