Fiber and Heart Health Month
February is American Heart Month! One nutrient that can be easily overlooked when it comes to caring for our heart health is fiber. According to the Dietary Guidelines for Americans, less than 10% of Americans are meeting the daily recommendations for fiber, which are between 25-35 grams/day for most adults. Fiber has many health benefits, so let’s dive into how fiber can improve cardiovascular health.
There are two types of fiber: soluble and insoluble. Soluble fiber is the type that helps reduce cholesterol, prevents constipation, and aids in fullness. Most foods that are high in fiber have both types, but some foods will have a higher quantity of one type. Along with helping reduce LDL cholesterol, fiber can also help reduce blood pressure, and research has shown that higher fiber intake reduces the risk of cardiovascular mortality. Eating whole food sources of fiber is preferred over a supplement.
Tips for incorporating more fiber into your diet:
Plan to have a fruit and/or vegetable for every meal.
Incorporate whole grains into your meals like oats, whole wheat toast, quinoa, barley, whole wheat pasta, etc.
Check the fiber content on your favorite packaged products like granola bars, frozen meals, and breads. You might find a higher fiber alternative you can switch to.
Incorporate nuts and seeds into your snacks.
Have a meatless meal with beans as a protein source on a regular basis.
There is such a thing as getting too much fiber. If warranted or recommended by a health professional, gradually increase your fiber intake along with drinking plenty of fluids to aid in proper digestion.
If you need help meeting your fiber goals or have any questions, feel free to contact us at Lemond Nutrition and get personalized recommendations from a registered dietitian!