Heart Benefits from a High Fiber Diet

Health experts have been recommending a high fiber diet for years, but most Americans still do not get enough fiber in their diet. Results from review of studies on the effect of high fiber diet on the heart make the recommendation to eat more fiber even more important. Recent findings indicate that a high fiber diet benefits the heart.

Reuters news reports that a study reported in the on line edition of the Journal, Nutrition, Metabolism & Cardiovascular Diseases, has published findings from studies indications of the benefits of high fiber diets. Researchers did a review of seven studies. In the review, they found that a higher whole grain intake was consistently linked to lower heart disease and stroke risk. "On average, adults who ate 2.5 servings of whole grains per day were nearly one-quarter less likely to develop cardiovascular disease than their peers who rarely consumed whole grains".

Grains such as oatmeal, barley and brown rice help to lower the risk of clogged arteries, heart attacks and strokes, according to researchers, report Reuters.

The benefit of whole grains are believed to come in a number of ways. Fiber and other nutrients in whole grains may help to lower cholesterol, blood sugar and insulin levels. The fiber and nutrients also improve blood vessel function and reduce circulatory system inflammation.

Even though the benefits of high fiber diets have been touted for years, Americans continue to consume a low amount of high fiber grains. Reuters reports that according to surveys, more that 50 percent of U.S. adults say they eat no whole grains.

Dr. Philip B Mellen of Wake Forest University in Winston-Salem, North Carolina made statement, which was reported by Reuters, "Many consumers and health professionals are unaware of the health benefits of whole grains. Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods." Dr. Mellen added that the ideas has been born out in the lower rates of obesity, high cholesterol and heart problems seen in people who opt for whole grains.

According to The American Heart Association's website, dietary fiber is the term for several materials that the body cannot digest. Foods that contain fiber include fruits, vegetables, whole-grain foods, beans and legumes. The American Heart Association recommends that at least a half of grain intake come from whole grain foods.

Soluble fibers modestly reduce LDL cholesterol levels. Oats have the highest proportion of soluble fiber of any grain. Foods that are high in soluble fiber include oat bran, oatmeal, beans, peas, rice bran, barley, citrus fruits, strawberries and apple pulp

Insoluble fiber ma promote feelings of fullness, helping to prevent overeating. Foods that are high in insoluble fiber include whole-wheat breads, wheat cereals, wheat bran, rye, rice, barley, cabbage, beets, carrots, Brussels sprouts, turnips, cauliflower, and apple skin.

Processed and pre-packaged foods contain very little fiber.