Heart health can be benefitted by the use of fiber-based foods. Since the 1970s, researchers are linking fiber rich diet such as whole-grain foods with the prevention of heart disease risks. Consuming fiber-based foods help to maintain improved cholesterol metabolism, controlled blood pressure and sugar, controlled glucose level etc. in the body. All of these are necessary pre-conditions to maintain a good heart health.
Fiber is basically that portion of foods that is not digestible. Research conducted by the American National Institutes of Health show that most people eat only about half of the 25-plus grams of fiber. But they should consume the whole amount of 25-plus grams on a daily basis. According to the Harvard School of Public Health, dietary fibers of both types are important to good health. Therefore, you should not focus on what type you consume. Instead, you just need to make sure you get more dietary fiber overall. Eating more fruits and vegetables and switching to whole grains can gradually increase fiber-rich foods intake.
Improved Cholesterol Metabolism
The fibers that are of soluble type, is able to bind with cholesterol in the intestine. These fibers can prevent the uptake of cholesterol into the body. Soluble fibers allow cholesterol to be eliminated in the stool. Fiber rich foods like barley, oats, sea vegetables, shiitake mushrooms, and other foods, such as the skins of cherries, grapes, berries, citrus fruits can lower the cholesterol. Improved cholesterol levels are good for heart health and blood circulations. Moreover, blood pressure reduction and less heart disease are also the positive effects of fiber-based foods.
Controlling Blood Sugar
High dietary fiber foods intake on a regular basis can improve blood sugar control. You will be amazed to know that fiber-rich meal can often extend its blood sugar effects throughout the day. A fiber-rich breakfast can steady our blood sugar levels up to dinner. As mentioned earlier, fibers slow down release of food from the stomach. High dietary fiber foods increase production of a hormone that can reduce blood sugar levels. Moreover, with the help of bacteria in the large intestine this hormone significantly reduces blood sugar levels. In this way, the risk of adult onset, type-2 diabetes and insulin resistance are also decreased with healthy fiber intake.
Controlling Blood Pressure
Blood pressure can be lowered with fiber-based diet. If you have high blood pressure then it will cause strain on your heart and arteries. This condition can lead to a heart attack or stroke. Dietary fiber has been found to be associated with a remarkable reduction in diastolic blood pressure. In addition, a lesser reduction in systolic blood pressure was also observed. Both kinds of blood pressure (diastolic and systolic) affect heart health. Researchers have found that if a person consumes increased number of fiber for 8 weeks in a row then he will achieve a significant reduction in blood pressure.
Strokes and Diabetes Protection
Research shows that a person can lower the risk of stroke by almost 36% and the risk of type-2 diabetes by almost 30%. All he needs to do is to replace the refined grain foods with fiber-rich whole grain food. Prepare your diet accordingly and you will get the result. It is important to note that these two conditions are tied to getting heart disease.
Last update: March 23, 2017 08:45:49 pm