How to Protect Your Heart with Fiber
I consider fiber a secret weapon on the disease-fighting front and this provocative study reminds us to load up early and often for optimal heart health. In the study, scientists demonstrated that a high fiber diet in early-to-mid adult life was associated with a significantly lower lifetime risk of cardiovascular disease. The lead investigator described the results as “pretty amazing.” (American Heart Association Meeting, Atlanta, GA March 2011)
![Health food concept for a high fiber diet with fruit, vegetables, cereals, whole wheat pasta, grains, legumes and herbs. Foods high in anthocyanins, antioxidants, smart carbohydrates and vitamins on marble background top view.](https://s3-us-west-2.amazonaws.com/drann/wp-content/uploads/2015/05/02194633/fiber-fruit-and-vegetables-healthy-spread.jpeg)
Adults should strive to consume 25 grams or more of fiber each day. Here are the best strategies for fiber success:
- Consume as many fruits and veggies as possible. The superstars for fiber content include berries (raspberries #1), snow peas, apples, canned tomato products, pumpkin, cauliflower, avocado, spinach, asparagus, broccoli, carrots, Brussels sprouts, sweet potato, okra and winter squash.
- Eat more beans – strive for one serving daily. Measure for measure, beans provide more fiber than any other food (about 3-4x more than fruits/veggies). All of them are fiber superstars so choose what you enjoy the most. Don’t forget about bean dips like hummus which are delicious!
- Make a high fiber cereal (at least 5 grams per serving) a part of your daily breakfast. There are at least 30 varieties/brands now available that fit the bill. Personally, one of my breakfasts of choice includes 1 cup mixed – fruit usually berries/apples (7 grams fiber), ½ cup high fiber cereal (5 grams fiber), ½ cup of Greek-style plain yogurt (2 grams fiber) and 2 tablespoons of wheat germ (2 grams fiber).
- Eat physically intact whole grains– brown rice, oatmeal, quinoa, barley, farro, etc vs. their refined, processed white counterparts.
- Substitute 100% whole grain bread, crackers, etc., for their refined counterparts.Numerous brands are available. Check out the newer 100% whole grain crackers – Multigrain Wheat Thins, Triscuits, Ak-mak, Kashi Heart to Heart etc. Many provide 3 grams of fiber per serving.
- Choose multigrain pasta over regular. I love the taste of Barilla Plus.
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