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HowToPreventHeartDisease.com |
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Are Fiber Good For Heart Disease Preventtion? Being an integrated part of a healthy diet, fiber is a carbohydrate that the body cannot break down and so it passes through the body undigested. Fiber can be insoluble or soluble, though most fiber-rich foods contain some of both. Insoluble fiber is found in whole grains, wheat cereals, and vegetables like carrots, celery, and tomatoes. Soluble fiber sources include barley, oatmeal, beans, nuts, and such fruits as apples, berries, citrus fruits, and pears. Fiber can be considered either dietary or functional. The dietary kind is the indigestible part of plants that is eaten, like fruits, vegetables, whole grains, beans, and nuts. It is obtained naturally in whole foods. The functional kind, on the other hand, is extracted or made in a laboratory. It is the type of fiber found in supplements or fiber-enriched foods. Most people associate fiber with a healthy digestive system, but research has shown it can do a lot more. While scientists are still working to figure out how exactly it works in the body, fibers can certainly benefit heart health. Soluble fiber can reduce both the bad LDL (low-density lipoprotein) and overall cholesterol, by binding with cholesterol particles in the digestive system and moving them out of the body before they are absorbed. The risk of getting a stroke and Type-2 diabetes might be cut by 36 percent and up to 30 percent respectively, if the refined grains is replaced with fiber-rich whole grains in the diet. Both conditions are related to an elevated risk of getting heart disease. Research also indicated that a high-fiber diet that includes lots of whole wheat and whole oats might help lower blood pressure and pulse pressure. Fiber can also help weight loss as it gives one a feeling of fullness that helps stave off hunger.
In order to help develop new dietary guidelines for fiber, WHO (The World Health Organization) analyzed 40 years’ worth of research. Data included in 185 observational studies was examined. The researchers investigated the incidence of certain chronic diseases, as well as the rate of premature deaths resulting from them. These conditions were: coronary heart disease, cardiovascular disease, stroke, Type-2 diabetes, colon cancer, and a range of obesity-related cancers, such as breast cancer, endometrial cancer, esophageal cancer, and prostate cancer. Overall, it was found that people who consume the most fiber in their diet are 15 to 30 percent less likely to die prematurely from any cause or a cardiovascular condition, compared with those who eat the least fiber. Consuming foods rich in fiber correlated with a 16 to 24 percent lower incidence of coronary heart disease, stroke, Type-2 diabetes, and colon cancer. Fiber-rich foods include whole grains, vegetables, fruit, and pulses, such as peas, beans, lentils, and chickpeas. The analysis also revealed that the amount of fiber that people should consume daily to gain these health benefits is between 25 and 29 grams. According to researchers, consuming more than 29 grams of fiber per day may yield even more health benefits. The findings were published January 10, 2019 in the journal ‘The Lancet’. Despite the benefits of taking fiber, most people do not consume sufficient amount of fiber. For instance, the daily intake of fiber in the United States is only 17 grams/day though the Dietary Guidelines for Americans state that the adequate intake value of dietary fiber consumption is 25 to 38 grams/day. Hence, emphasizing fiber consumption for health promotion and disease prevention is a critical public health goal. To hit the 25-gram mark, a person would have to eat 5 large apples, or 2 cups of peanuts, or 3 and a half cups of shredded coconut. Furthermore, one should note that the more processing a food has, the less fiber it typically has, according to the Academy of Nutrition and Dietetics. For example, a medium apple with the peel has 4 and a half grams of fiber, but half a cup of apple sauce only has one and a half grams. Although no tolerable upper limit has officially been established for total fiber intake, there are reports that taking too much fiber may trigger minor side effects, such as flatulence, abdominal bloating, loose stools or diarrhea, and abdominal cramping. Date: January 14, 2021
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