While fiber is often praised for its role in supporting digestion, it’s also an unsung hero when it comes to heart health. According to cardiologist Dr. Adedapo Iluyomade, dietary fiber is crucial in maintaining a healthy heart, often in ways that go unnoticed. Despite its significant benefits, many people fail to consume enough fiber, contributing to the rising rates of heart disease in the U.S.
The Critical Role of Fiber in Heart Health
Dr. Iluyomade explains that fiber impacts cardiovascular health in several powerful ways. It helps manage blood sugar, reduces cholesterol levels, and supports a healthy gut microbiome that produces anti-inflammatory short-chain fatty acids. Fiber intake has even been associated with a reduction in coronary events and cardiovascular-related deaths.
However, most individuals fall short of meeting their daily fiber needs, which could be one of the hidden contributors to the ongoing heart disease crisis in the country.
How Fiber Helps Improve Heart Function
Lowering Cholesterol Levels
While fiber is primarily known for aiding digestion, soluble fiber, in particular, has been shown to lower cholesterol. This type of fiber binds bile acids in the intestines, prompting the liver to remove LDL (bad cholesterol) from the bloodstream to create more bile. Foods rich in soluble fiber, like oats, barley, psyllium husk, apples, and beans, are especially effective at this.
Managing Blood Sugar
High blood sugar can significantly harm the heart over time. Fiber, especially soluble fiber, helps regulate blood sugar levels by slowing the absorption of nutrients. This creates more gradual rises in blood sugar after meals, which contributes to better insulin sensitivity and lower long-term blood sugar averages. Fiber-rich foods also promote feelings of fullness, which can help manage weight and support better blood sugar control.
Reducing Blood Pressure
One of fiber’s lesser-known benefits is its ability to lower blood pressure. Increasing fiber intake, particularly from foods like oats, beans, berries, and vegetables, can reduce blood pressure by several points. Research shows that adding just 5 grams of soluble fiber to your diet daily can make a measurable difference. The mechanisms behind this are still being explored, but fiber’s ability to reduce sodium intake and promote gut bacteria that help relax blood vessels seems to play a role.
Incorporating More Fiber Into Your Diet
While it’s clear that fiber is essential for heart health, many people are still not consuming enough of it. Dr. Iluyomade stresses that including more fiber-rich foods such as fruits, vegetables, whole grains, and legumes can go a long way in protecting the heart and improving overall well-being. Simple swaps like adding oats to breakfast or including beans in a salad can help boost your fiber intake without much effort.
Conclusion
Fiber is an often-overlooked nutrient in heart health, yet its benefits are undeniable. By incorporating more fiber into your diet, you can manage cholesterol, blood sugar, and blood pressure, all of which contribute to a healthier heart.
Related topics:
Want to Age Healthily? These Foods Could Help
How to Spot Fake ‘Healthy’ Breads and What to Choose Instead
Peel It Back: The Surprising Health Benefits of Bananas
