Dietary Fiber: An Important Link in the Fight Against Heart Disease

What is ? in every three women will die from Dietary fiber is a broad term that heart disease, compared to one in 30 describes the part of plant foods that who will die from breast cancer. your body cannot digest. It is found The good news is that heart disease Dietary fiber is mainly in fruits, vegetables, whole is largely preventable through probably best known grains, legumes (beans and peas), positive lifestyle changes, sometimes nuts and seeds. Fiber is what puts combined with medication. for its ability to the bulk in lettuce, the crunch in Research has shown that a diet low prevent and relieve carrots and the chewiness in whole- in saturated fat and and grain bread. Foods high in fiber are rich in fiber may reduce the . What usually low in calories and fat while incidence of risk factors for heart many people don’t packed with vitamins, minerals and disease when combined with an realize is that fiber also other important nutrients. active lifestyle. provides other health Heart disease – The Leading Cause Major heart disease risk factors benefits such as of Death in the United States The National Heart, Lung and Blood Institute has identified several major helping maintain a Heart disease continues to be a critical health issue for Americans. risk factors that can significantly healthy heart. In fact, heart disease is the leading increase an individual’s risk of cause of death in the United States, developing heart disease. These according to the Centers for Disease include high blood cholesterol, high Control. More than 58 million and obesity. Americans suffer from some form of heart disease. Although commonly How Fiber Can Help mistaken as a disease affecting mostly men and the elderly, heart Lowering high blood cholesterol disease is also a serious health risk Eating certain foods rich in fiber can for women of all ages. In fact, one help lower blood cholesterol. The

This fact sheet is sponsored by Metamucil and the National Fiber Council. The contents have been reviewed by the American Dietetic Association’s Fact Sheet Review Board. The appearance of this information does not constitute an endorsement by ADA of the sponsor’s products or services. This fact sheet was prepared for the general public. Questions regarding its content and use should be directed to a dietetics professional. fiber in beans, some grains, such as How Much Fiber is Enough? oats, , and psyllium seed helps Getting enough fiber into your daily lower high levels of blood cholesterol diet is important for good health. for some people. These foods are also The recommended daily allowance low in fat which can help lower the of dietary fiber for men is 30 to 38 risk of heart disease. Researchers have grams per day and for women, 21 to also found that taking a psyllium 25 grams. Currently, most Information fiber supplement can reduce the dose Americans consume only about half American Dietetic of prescription statin drugs needed to the recommended amount. At this Association treat patients who already suffer from level, they are missing out on fiber’s Knowledge Center high cholesterol. potential health benefits. For food and nutrition Lowering high blood pressure High Ways to Increase Your Daily information or for a blood pressure is often called “the Fiber Intake referral to a nutrition silent killer” because it can strike Here are some simple tips to help you professional in your with no symptoms. In fact, many add fiber to your diet: area call: people live with high blood pressure I Eat more fruits and vegetables—at for years because they don’t know 1 800/366-1655 least 2 cups of fruit and 2 ⁄2 cups of they have it. High blood pressure vegetables a day. or visit: directly increases the risk of coronary I Choose a variety of fiber sources www.eatright.org heart disease (which leads to heart each day. For example, high- fiber attack) and stroke, especially when foods like berries, citrus fruits, it's present with other risk factors. oatmeal, and beans—plus dark Typically, blood pressure rises when green vegetables and arteries become damaged and bread and cereal. clogged as a result of high blood I Keep bags of frozen vegetables in cholesterol. Research shows that your freezer. Add a few handfuls to diets rich in fiber can help lower soups, sauces, casseroles or pasta blood pressure, since these diets are dishes. Or, lightly defrost in the often lower in fat and calories. microwave and add to salads. I Serve entrees like sliced steak, Preventing obesity Fiber may play a chicken or fish on a "bed" of grilled metamucil.com role in preventing obesity, another zucchini, sautéed spinach or sliced nationalfibercouncil.org risk factor for heart disease, as well onions. as help adults achieve a healthy I Order pizza with vegetable toppings weight. Reducing fat intake while such as broccoli, spinach, increasing fiber can benefit anyone mushroom and green pepper. American who wants to lose weight or I Snack on air-popped popcorn, dry- Dietetic maintain their weight. A high-fiber roasted nuts and seeds. Even your Association Your link to nutrition and healthsm diet is often lower in calories because favorite whole-grain cereal is a 120 South Riverside Plaza, Suite 2000 fiber-rich foods tend to make you Chicago, Illinois 60606-6995 satisfying, fiber-filled snack. feel full sooner so you eat less. With I Check with your registered dietitian the added bulk, fiber-rich foods also or healthcare provider concerning can help you feel full longer. Also, the appropriate use of fiber high-fiber foods tend to be less supplements. “energy dense,” which means they have fewer calories for the same volume of food.