Food High Fiber Lowers Risk of Heart Disease - " With the noisy controversy causing so many people avoided carbohydrates and grains , this study seemed to reassure us about the importance of fiber in the prevention of cardiovascular disease , " said Dr. Suzanne Steinbaum , a cardiologist at Lenox Hill Hospital , New York , United States .
In this study , researchers led by Diane Threapleton , analyzed data from the United States , Europe , Japan , and Australia to assess the various types of fiber intake . Team of researchers looked at the amount of fiber ; include insoluble fiber ( such as whole grains and potato skins ) , soluble fiber ( beans, legumes , oats , barley ) ; cereals ; fruits , vegetables , and other food sources .
The study also looked at two categories of heart disease . The first is " coronary heart disease " , referring to the buildup of plaque in the heart arteries that can cause heart attacks . While the second is a heart condition called " heart disease ( cardiovascular ) " - a common term for the condition of the heart and blood vessels which include heart attack , stroke , heart failure and other problems , so menurutAmerican Heart Association .
The benefits of soluble and insoluble fiber
This study found that the more fiber and insoluble fiber fruits and vegetables consumed , the lower the risk of developing both types of the disease . While the increase in soluble konsumsiserat positive impact on the reduction in cardiovascular disease risk greater than the risk of coronary heart disease . Meanwhile , the fiber in cereals is known to reduce the risk of coronary heart disease is greater than the risk of cardiovascular disease .
For every additional intake of 7 grams of fiber consumed per day , the risk of both types of heart disease has decreased significantly, according to a study published online on December 19, 2013 in BMJ .
An expert on nutrition and exercise , Dana Angelo White said the findings were in line with what nutrition experts have long known about the importance of eating foods high in fiber . The hardest part is how to encourage people to eat more fiber . Recommended fiber intake is 20 to 38 grams per day . This figure may seem high for most people , but it can be achieved by eating small meals fiber but offset by an increase in the frequency of meals.
Fibrous foods
Research conducted in the UK found that adding fiber intake 7 grams per day may improve heart health . According to White , we can get fiber intake in the following foods :
1 1/2 cups cooked oatmeal ( 7 grams )
1 1/4 cup shredded wheat cereal ( 8 grams )
2 slices whole wheat bread ( 6-7 grams )
1 large pear ( 8 grams )
1 cup raspberries ( 8 grams )
1/2 cup black beans ( 7.5 grams )
The researchers say that their findings are in accordance with the recommended daily fiber intake and reduced risk of heart disease -related increase fiber intake is very beneficial to many people . The researchers added that it is very important for the communities for a variety of fiber-rich foods such as grains , barley , brown rice , oats , whole grains , fruits , vegetables , and nuts . Some of the list are high-fiber foods that can nourish the heart .
