Heart disease is a leading cause of death worldwide. This chronic condition affects millions of people and is largely preventable through lifestyle changes.

While exercise and stress reduction are important components of heart health, an often-overlooked component is diet. In fact, there is one surprising component in your diet that can greatly improve heart health: fiber.

What is Fiber?

Fiber is a type of carbohydrate that cannot be digested by the body. Instead, it passes through the digestive system largely intact. There are two types of fiber: soluble and insoluble.

Soluble fiber dissolves in water and forms a gel-like substance that helps to lower cholesterol and improve blood sugar control. Insoluble fiber does not dissolve in water and adds bulk to stools, promoting regular bowel movements.

The Benefits of Fiber for Heart Health

Studies have consistently shown that diets high in fiber are associated with a reduced risk of heart disease. In particular, soluble fiber has been shown to be especially beneficial for heart health.

Here are some of the ways that fiber can improve heart health:.

Lowering Cholesterol

High levels of LDL cholesterol, often referred to as “bad” cholesterol, can increase the risk of heart disease.

Soluble fiber can help to lower LDL cholesterol levels by binding to it in the digestive tract and preventing it from being absorbed into the bloodstream. This, in turn, can lower the risk of heart disease.

Lowering Blood Pressure

Elevated blood pressure is a major risk factor for heart disease. Soluble fiber has been shown to help lower blood pressure by relaxing blood vessels and improving blood flow. This can help to improve heart health and reduce the risk of heart disease.

Reducing Inflammation

Inflammation is a major driver of heart disease. Fortunately, fiber has been shown to help reduce inflammation in the body. In fact, one study found that a high-fiber diet reduced levels of C-reactive protein, a marker of inflammation, by as much as 40%.

Weight Management

Being overweight or obese can increase the risk of heart disease. Fortunately, fiber can play a role in weight management. Because fiber is not digested, it can help to fill you up and keep you feeling full longer.

This, in turn, can help to prevent overeating and promote weight loss.

The Best Sources of Fiber

Most Americans do not consume enough fiber in their diets. The recommended daily intake of fiber is 25 grams for women and 38 grams for men. Here are some of the best sources of fiber:.

Whole Grains

Whole grains, such as brown rice, whole wheat bread, and oatmeal, are excellent sources of fiber.

When purchasing bread and other grain products, look for the words “whole grain” on the label to ensure that you are getting the full benefit of the fiber.

Legumes

Legumes, such as beans, lentils, and peas, are also high in fiber. They are also a good source of protein, making them an excellent option for vegetarian or vegan diets.

Fruits and Vegetables

Fruits and vegetables are great sources of fiber and are also packed with vitamins, minerals, and other beneficial nutrients. Aim to fill half of your plate with fruits and vegetables at each meal.

Nuts and Seeds

Nuts and seeds, such as almonds, chia seeds, and flax seeds, are high in fiber and also contain heart-healthy fats. They make an excellent snack option or can be added to smoothies and oatmeal for an extra fiber boost.

Conclusion

Fiber is a powerful component of the diet that can greatly improve heart health. By including more fiber-rich foods in your diet, you can reduce your risk of heart disease and improve your overall health.

Aim to consume at least 25-38 grams of fiber per day by including whole grains, legumes, fruits and vegetables, and nuts and seeds in your diet.