Fiber Rich Foods Fosters Good Heart Health

Why is it the experts say most Americans do not get enough fiber in their daily diets? If you follow health online or in print, you most likely read and hear this same thing. Eat more fiber. Fiber helps you to stay more regular, and now it is fiber even promotes good heart health, not just any old fiber though. It is best to get our fiber from whole-grain foods, which is health information dating back to the 1970's and not anything new to any of us. Eat whole wheat bread instead of white bread. Eat steel cut oats instead of regular oats and so on and so forth.


In 2002, the Institute of Medicine set recommendations for daily fiber intake:

• men up to age 50, (38 grams of fiber per day) after age 50, (30 grams fiber per day)
• women to age 50, (25 grams) after age 50 (21 grams)

Most Americans consume about 16 grams of fiber per day so says Harvard Heart health professionals. Studies done at Harvard Medical School reveal a fiber shortage in our diets points to a connection with heart disease. Also, people who have diets high in fiber are less likely to have problems like metabolic syndrome that can come before diabetes. This condition is marked by too much belly fat, high triglycerides, low beneficial HDL cholesterol, high blood pressure and high blood sugar, which all combined, increases a person's chances of developing diabetes, heart disease, and having a stroke.

Well...I know I have too much belly fat, yet mine might just be a little bit muscle (I am hoping). I tend to have high blood sugar, but not to the point as of yet for treatment. On the positive side for me is my blood pressure remains normal and I attribute this a lot to a regular exercise program because I probably do not get enough daily fiber.

I am always on a health journey.

There are two types of fiber. The insoluble fiber is found in foods like:

• whole grains
• wheat cereals
• vegetables such as carrots, celery and tomatoes

Beans on Toast with Tomatoes and Eggs

The soluble fiber is found in foods like:

• barley
• oatmeal
• beans
• nuts
• fruits like apples, berries, citrus fruits and pears.

Both the insoluble and soluble fiber has now been linked to heart health. The role fiber plays for us in preventing heart disease is thought to be it's ability to lower both blood pressure and cholesterol. Fiber also helps to fill you up helping you eat less and lose weight. (Harvard Heart Newsletters)

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DISCLAIMER: THESE STATEMENTS HAVE NOT BEEN EVALUATED BY THE FOOD AND DRUG ADMINISTRATION. THE INFORMATION IN THIS ARTICLE IS NOT INTENDED TO DIAGNOSE, TREAT, CURE OR PREVENT ANY DISEASE. ALL HEALTH CONCERNS SHOULD BE ADDRESSED BY A QUALIFIED HEALTH CARE PROFESSIONAL.  THE ARTICLE CONTENT IS OFFERED AS A RESOURCE FOR HEALTHIER LIFESTYLES.