Are you getting enough fiber in your daily diet? If you are like most Americans, the answer could be no. It is time to take your fiber intake more seriously, especially since new studies are showing that boosting your fiber can slash your heart disease risk.
If you have ever looked into eating healthier or losing weight, then you have probably already seen a lot of controversy over carbohydrates and grains. Many diets recommend cutting majority of carbs and grains while increasing protein. However, this change can prevent your body from getting enough fiber.
The study analyzed many different countries and many different sources of fiber on two categories of heart disease. The two heart diseases studied were coronary heart disease, which is plaque build up that could lead to heart attacks, and cardiovascular disease, which covers all heart trouble.
The study found that individuals who consumed more insoluble fiber, and fiber from fruits and vegetables lowered their risk for both diseases. Increasing soluble fiber within the diet lead to a greater decrease of cardiovascular disease, while just cereal fiber reduced mostly coronary heart disease over cardiovascular disease.
Another significant find was that for every additional 7 grams of fiber consumer per day the risk for both heart diseases were significantly lowered. The recommended intake of fiber is between 20 to 38 grams per day. This can be hard to fit into your diet at first, but with a few diet changes, it can be done. Try the following foods to help boost your fiber intake:
- Whole-wheat bread
- Black beans
- Wheat germ
If the trendy diets are boasting of amazing weight loss through cutting out all carbohydrates and grains, have caution. You do not want to risk your health or heart by not getting enough fiber in. It is wiser to stick with foods that are naturally rich in fiber rather than reaching for a fiber supplement or powder. These powders may boast in being high in fiber, but there is not much evidence that they promote the same heart-healthy benefits.
For an easy way to boost your fiber while still following a healthy diet, try drinking a protein smoothie for breakfast. Mix in wheat germ, a banana, raspberries, and baby spinach with milk to get up to 1/3 of your daily needs in a delicious drink.
Remember to always consult your chiropractor or physician before taking any health advice.
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