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What Fiber Does For Your Heart
You may already know that a fiber rich diet helps prevent constipation and reduces your risk for some forms of cancer, but did you know that fiber may be good for your heart, too? According to ongoing research, good old fiber; or "roughage"; may actually reduce your risk for developing atherosclerosis, a leading cause of heart disease.
What Is Fiber?
Fiber is the undigestible part of plants. Fiber can be water-soluble (like the fiber in oats, fruits, seeds, dried peas and beans) or water-insoluble (like the fiber in nuts, grains, and vegetables). In general, fiber helps rid the body of waste products, can help prevent constipation, diverticulitis (an infection in the pockets of the intestines), and possibly colon cancer. Water-soluble fiber helps regulate blood cholesterol levels, which can have a positive affect on heart disease risk.
Fiber And Cholesterol
Studies show that the water-soluble fiber in oats (rolled oats, oatmeal, oat bran) can actually lower levels of LDL cholesterol; the type of cholesterol that causes fatty deposits on the walls of the arteries. In fact, people who eat 2/3-1 cup of oats daily may be able to lower their serum (blood) cholesterol levels by as much as 5%. By supplementing a low fat, low cholesterol diet with a daily serving of oats, you may be able to significantly lower cholesterol levels and your risk for heart disease.
Fiber Guidelines
While it is the water-soluble fibers that help regulate cholesterol levels, it's important to eat a variety of fiber-rich foods for your overall health. Fresh fruits and vegetables, whole grains, and legumes are excellent sources of dietary fiber. (Nuts and seeds are high in fiber, but also contain high levels of fat.) If you are trying to control cholesterol, try eating one cup of oatmeal daily, in addition to following a low fat, low cholesterol diet. For most people, 20-35 grams of dietary fiber each day is the suggested daily allowance. Fiber can be good for your heart and is an essential part of a healthy diet.
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