How Fiber Foods Help To Reduce The Risk of Heart Diseases

The goodness of fiber rich foods in preventing and easing constipation is well-known. What is lesser known is that it could help in lowering the risk of developing cardiac issues. According to the American Heart Association, you should consume at least 25 grams of fiber a day to keep your heart beating, safe and sound. Fiber is found in rich amounts in whole grains, vegetables, fruits, and lentils. So, how exactly does fiber shield your heart? Well, it is a triple way action. Check out to know more.

Fiber Rich Foods And Heart Health – An Amazing Connection

1. Helps In Maintaining The Glucose Levels

insulin levels

According to various studies, fiber has the potential to keep the levels of blood sugar under control, thereby averting diabetes. It has been proven that the risk of heart diseases is almost double in the diabetics than the non-diabetics. Since fiber helps in keeping your tummy fuller for a longer time, the glucose levels do not fluctuate, thus averting diabetes.

2. Helps In Keeping The Weight Under Check

Check Weight

The relationship shared by fiber rich foods and weight loss is an established one. Eating foods packed with this nutrient factor helps in preventing hunger pangs. It also helps in eating less. Your craving for sugary foods also come down. All these factors help in maintaining your weight and even losing weight. Studies have revealed the link between obesity and heart diseases, and hence consuming more fiber could actually help in lowering this risk.

3. Helps In Balancing The Cholesterol Levels

Reduce Bad Cholesterol

High levels of cholesterol, if unchecked, could clog the arteries, blocking the flow of blood. This leads to the formation of plaques, worsening the risk of cardiac conditions such as heart attacks and atherosclerosis. According to a study that appeared in Medline Plus, inclusion of fiber in your diet could lower the levels of bad cholesterol, low density lipoprotein. At the same time, this nutritional constituent also helps in improving the levels of good cholesterol, thus safeguarding your heart.

4. Easing High Blood Pressure


Hypertension is one of the dreaded precursors of cardiovascular conditions. A study that appeared in the Journal of Hypertension in 2005 suggests that inclusion of dietary fiber dramatically lowered the systolic and diastolic blood pressure levels, with diastolic levels showing a rapid dip. According to studies, inclusion of fiber for about 8 weeks shows noticeable changes in the blood pressure levels, thereby averting cardio issues.

Now that you know how exactly fiber helps in lowering the risk of heart diseases, here is a list of foods that your should include in your diet.

The Best Fiber Foods For A Safe Heart

1. Oat Bran

A bowl of steaming hot porridge in the morning along with generous amounts of yogurt and a slice of banana is good for your heart. And, why not when an ounce of raw oat bran gives you 12 grams of fiber?


[ Read: How Healthy Is Eating Oats ]

2. Beans

All the beans are good sources of fibers. Navy, white, lima, broad, black, Garbanzo, moong… and the list goes on. But white (the smaller variant) and navy beans top the list with each ounce of these cooked beans yielding 19 grams of fiber.


3. Elderberries

Yummy! Just include 1 cup of raw elderberries in your diet and you will be gifted with 10 grams.

4. Black Eyed Peas

This is a great way to pack up some protein in your diet along with reaping in fiber. 1 cup of cooked black-eyed peas yields 11 grams of fiber.

Black Eyed Pea

5. Artichoke

This is choked with fiber. Just 1 cup of cooked artichokes and you are in for 10 grams of fiber.

6. Bananas

They are packed with fructose and are highly energy dense fruits, but so what! A medium sized ripe banana gives you anywhere between 7 to 10 grams of fiber.


[ Read: How Red Banana Benefits To Our Health ]

7. Raspberries

Add a generous dose of raspberries to your breakfast meal or munch them for your snack. 1 cup gives 17 grams of fiber.

When are you going to start your daily dose of fiber for a better heart?