Dietary Fiber and Heart Disease

By Joanne Chaconis, RD
Chief Clinical Dietician

The ribbon cutting ceremony for our Charles and Mabel E. Conklin Diagnostic Cardiac Catheterization Laboratory takes place Jan. 4 and I thought that this blog would be timely.

Of course the right type and amount of fat plays an important preventive role in heart disease, as well, and that topic will be addressed separately at another time.

Fiber may not always come to mind when one thinks of the fight against heart disease. However; fiber, the part of plant foods that cannot be digested by the body, can help prevent heart disease in the following ways:

1.) Lower high blood cholesterol. The fiber in beans, oats and barley can help to lower serum cholesterol in some people.

2.) Lower blood pressure. Research shows that high fiber foods can help lower blood pressure because these foods are often lower in fat and calories. Blood pressure rises when arteries become clogged due to high blood cholesterol.

3.) Prevents obesity. Fiber rich foods make you feel fuller sooner so that you eat less. Plus, the added bulk makes you feel fuller longer.

An adequate daily amount of fiber is 25-35 grams per day. Here are some tips to insure an adequate intake:

* Eat at least 2 cups of fresh fruits and 2 1/2 cups of fresh vegetables daily.

* Add thawed, frozen vegetables to soups, pasta and sauces.

* Serve your lean meats, poultry or fish over steamed vegetables.

* When ordering pizza, select vegetables such as broccoli or green peppers for toppings.

* Snack on whole grain cereal and dry roasted nuts.

If you have not been used to eating an adequate amount of fiber in your diet, slowly introduce more on a daily basis. Eating too much at one time can result in abdominal discomfort (to put it mildly ! ) .

More info can be found by logging onto www.nationalfibercouncil.org