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Diet is one of the best ways to prevent heart disease, yet most Americans miss out on the health benefit of one nutrient that’s key for heart health.
It’s also important for a healthy gut and can help with weight loss.
There are tasty ways to incorporate this nutrient into your life, but you won’t get enough of it if your diet is filled with fast food, processed food, or overly focuses on protein and lacks produce.
Heart Health Tip of the Day: Eat More Fiber
“Fiber is a heart superpower,” Dr. Ian Smith, a physician and author of “Eat Your Age,” said on TODAY.
“It lowers that bad cholesterol, that LDL.”
Adults should eat 25-38 grams of fiber, but 95% of Americans don’t get the recommended daily intake, says registered dietitian Natalie Rizzo, nutrition editor for TODAY.
Diets rich in animal products and processed foods tend to be lower in fiber, she adds.
Why It Matters
There are two types of fiber: soluble and insoluble.
Soluble fiber dissolves in water and becomes a gel that binds to cholesterol, Smith explained. This helps remove it from the body because the trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body.
Fiber also helps to stabilize blood sugar.
“When you eat fiber, it reduces the rate of absorption of the sugar into your bloodstream,” the doctor said.
This helps to support healthy blood sugar levels and means fiber can help prevent diabetes or aid people in managing the disease, according to the Centers for Disease Control and Prevention. People with diabetes have twice the risk for heart disease, the agency notes.
How to Get Started
Foods rich in fiber include fruits, vegetables, nuts, whole grains and cereals, the American Heart Association notes.
Smith recommends incorporating oats, beans, lentils, berries and flaxseed into your diet to get more fiber.
Start your day with oatmeal, snack on fruits with the most soluble fiber such as apricots, choose whole-wheat pasta or bread, and add beans to salads.
Check TODAY.com’s visual guide to fiber to see how much of the nutrient you’ll get from 11 popular foods.
Download the Start TODAY app for recipes and meal plans that prioritize fiber and other healthy nutrients for a strong heart and body.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
This article was originally published on TODAY.com
