High Fiber Diets Lower Heart Disease Risk

by Jodee on July 16, 2010

Consuming a high fiber diet is something that everyone can do to help reduce their risk of developing heart disease. Other risk factors, such as family history of heart problems, are out of our control, but we all have a say in what kinds of foods we choose to eat.

Adding more fiber to your diet helps to control cholesterol and triglyceride levels within the body. It also helps overall health by giving the immune system a boost. Another important benefit to consuming enough fiber is that these foods help you to feel full longer and may make it easier to avoid snacking on high calorie, high fat foods between meals.

If you decide to add more fiber to your diet, do start slowly. Allow yourself a couple of weeks to bring your daily intake of fiber up to the recommended levels of between 21-25 grams per day for women and 30-38 grams per day for men. You will also want to make sure that you are consuming more fluids throughout the day.

High Fiber Foods

When you want to add high fiber foods, the good news is that you have a variety of great-tasting choices available. Here are some examples:

  • Apples (skin on)
  • Baked beans
  • Bananas
  • Bran flakes
  • Bread (whole wheat)
  • Brown rice
  • Carrots
  • Corn
  • Oatmeal
  • Oranges
  • Popcorn (air popped)
  • Raspberries
  • Strawberries

Adding more fiber to your diet is a simple matter of switching to whole wheat bread and brown rice instead of the white variety for these foods. Pack an apple or orange with your lunch every day – and be sure to eat it. Snack on carrot sticks and air-popped popcorn more often.

Before you know it, you will have achieved your goal of adding more fiber to your diet and you will be well on your way to healthier eating and better overall health.

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