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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.

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