Skip to main content

Fiber-Rich Foods Will Protect Your Heart

Heart disease is the leading killer of men and women, however, it’s preventable and controllable, a healthy diet being one of the best weapons in the fight against heart disease. The major cardiovascular disease risk factors include high blood pressure, high cholesterol, diabetes, smoking, obesity, and stress. A diet replete with nutrient-rich foods – those high in vitamins, minerals, fiber and other nutrients, but lower in calories- can affect the modifiable risk factors of heart disease including cholesterol, blood pressure, diabetes and being overweight.

Scientists discovered that a diet rich in fiber, particularly from whole-grain foods increased the chance of survival among those who had suffered from heart ailments in the past, reducing their mortality risk by as much as 25 percent. Grains, legumes and vegetables are some of the excellent sources of fiber.



Different types of fiber and their benefits:

Soluble Fiber- Good sources of soluble fiber include beans, peas, rice bran, oat bran, oatmeal, barley, citrus fruits, strawberries, and apple pulp. Soluble fiber- when consumed as part of a diet low in saturated fat, trans fat and cholesterol- has been linked with increased diet quality and decreased risk of cardiovascular disease. Soluble fibers help control blood sugar levels and modestly reduce LDL (“bad”) cholesterol.

Insoluble Fiber- As the name suggests, insoluble fiber does not dissolve in water. Good sources of insoluble fiber include wheat bran, rye, rice, whole-wheat breads, wheat cereals, cabbage, beets, carrots, barley and most other grains, Brussels sprouts, turnips, cauliflower, and apple skin. Besides helping to prevent constipation, insoluble fiber is known to decrease cardiovascular risk and slow progression of cardiovascular disease in high-risk individuals.

The role of fiber in preventing heart disease can largely be attributed to its ability to lower both blood pressure and cholesterol. It also fills you up (keeps you full for a long time), which helps you eat less and perhaps lose weight. The reason why not many people have jumped on the fiber bandwagon is due to lack of awareness among people about the benefits of fiber. This blog strives to do that (raise awareness among people so that more and more people can reap the benefits of fiber).

Read the label carefully. Remember, if the label claims the food is a "good source" of fiber, it means that it delivers 10% of your daily dose of fiber, which is about 2.5 grams per serving. One of the easiest ways to reach your fiber target is through a bowl of high-fiber cereal. Going for brands with at least 6 grams of fiber per serving is the best bet. When it comes to bread, find a label that reads "100% whole wheat" or "100% whole grain" and at least 3 grams of fiber per slice. 

Sources of fiber:

Food

1.      Cereals- Fiber One, All-Bran, Shredded Wheat, and Oatmeal (cooked).

2.      Grains- Barley (cooked), Brown rice (cooked)

3.      Baked Goods- Whole-wheat bread, Bran muffin

4.      Vegetables- Spinach, Broccoli, Brussels sprouts, Carrots, and Green beans

5.      Fruit- Pear (with skin), Apple (with skin), and Banana

6.      Legumes- Kidney beans (cooked), Banned beans (canned), and Lima beans (cooked)

7.      Dried Fruits- Prunes and Raisins

8.      Nuts and Seeds- Peanuts, Popcorn (opt for no-salt or low-salt version of these foods)

To have your fill of fiber, choose fruits, vegetables, whole grains, nuts and legumes that have naturally occurring fiber, since many refined or enriched and highly processed grains and fruit juices are stripped of their naturally occurring fibers as well as many other nutrients.

To sign up for a CPR class, contact CPR Tampa in Palm Harbor at 727-240-9404. AHA certified instructors impart both theoretical and practical training to students.

Labels:

Comments

Post a Comment

Popular posts from this blog

Ways to Handle Heart Emergencies and Tampa CPR Classes

Some of the heart emergencies include heart attack or myocardial infarction, a sudden cardiac arrest or SCA (sometimes called out-of-hospital cardiac arrest - or OCHA) and an angina attack or unstable angina. These are life-threatening emergencies and a victim would require proper and immediate treatment for survival. Joining a CPR class Tampa and learning the valuable life-saving procedures is one of the best ways that can help you to handle heart-related emergencies. Always select an accredited training center for acquiring training such as the AHA certified CPR Tampa. Experienced instructors conduct the classes through a series of audio and video lectures and hands-on practice. There are courses for both healthcare and non-healthcare providers.  Symptoms of Heart Attack : Chest pain is the most vital symptom which often starts in the middle of the chest and moves to the neck, jaw, ears, arms and wrists. It can travel between shoulder blades, back or stomach ar...
3 comments
Read more

Risks, Types and Causes of Atrial Flutter and CPR Classes in Palm Harbor

Atrial flutter is a problem when the atria of the ticker beats rapidly and regularly due to an anomaly of the ticker’s electrical system that usually results in a tachycardia (an abnormally fast heart rate). An individual with the condition may get feelings like near-fainting, rapid heartbeats (palpitations), mild shortness of breath and fatigue. During atrial flutter, the ticker beats extra fast about 250-400 beats per minute. This type of arrhythmia (abnormal heart rhythm) can be dangerous because complications can easily develop, and a normal heartbeat is 60-100 beats per minute. Atrial fibrillation is another arrhythmia that atrial flutter is closely related to. Atrial Flutter Types : 1.       Persistent atrial flutter which is more or less permanent. 2.       Paroxysmal atrial flutter which can come and go. An atrial flutter episode usually lasts hours or days. Risks: The main danger is that your ticker doesn’t p...
Post a Comment
Read more

Facts About Bicuspid Aortic Valve Disease

The aortic valve is a one-way valve between the heart and the aorta, regulating blood flow from the heart into the aorta. It is the main artery from the ticker/the major blood vessel that distributes oxygen-rich blood to the body, and also prevents the blood from flowing back from the aorta into the ticker when the pumping chamber relaxes. Bicuspid Aortic Valve Disease (BAVD) is one of the most common congenital heart conditions that can go unrecognized for years without incident. Surgery is the only fix once it starts to cause problems. Normally, the aortic valve has three small flaps or leaflets that open widely and close securely to send oxygenated blood on a one-way route from the heart to the aorta. But in bicuspid aortic valve disease (BAVD), the valve has only two leaflets, which can cause life-threatening problems. This congenital heart condition affects about 1-2 percent of the population, and it is twice as likely to develop in men, might go unrecognized for years i...
2 comments
Read more