Consuming fiber-rich foods is an excellent way of protecting your heart and improving your overall health. A major study at the University of Southern California found that people who consumed at least 25 grams of fiber per day had higher levels of “good” cholesterol, lower evidence of hardening of the arteries and better overall health. People who ate adequate amounts of fiber also had a lower incidence of Type II Diabetes and were less likely to be overweight. Americans get approximately 12 grams of fiber a day, which is far less than the recommended 25-30 grams.
Here are some interesting statistics about fiber consumption and your health:
- Men who eat high fiber cereal (>5 grams per serving) at least 4 days per week cut their risk of cardiovascular disease by 30%.
- In a Harvard study, women who ate the most fiber over a 12-year period gained the least weight.
- New studies suggest that a particular type of fiber found in fruits and vegetables reduces the risk of polyps that can lead to colon cancer.
- High-fiber eaters have 60% less inflammation (CRP or C-reactive protein) in their arteries. CRP is a suspected precursor in heart disease.
Best sources of fiber are legumes (beans and peas), fruits, vegetables and whole grains. To be more specific, here are the top fiber foods:
- Bran and Kashi cereals, ˝ cup: 10grams of fiber
- Beans and lentils, ˝ cup: 8 grams of fiber
- Whole wheat spaghetti, 1 cup: 6 grams of fiber
- Artichokes, ˝ cup: 5 grams of fiber
- Bulgur, ˝ cup: 4 grams of fiber
- Cooked spinach, ˝ cup: 4 grams of fiber
- Raspberries and Blueberries, ˝ cup: 4 grams of fiber
- Mixed vegetables, ˝ cup 4 grams of fiber
- Dried plums, ˝ cup: 4 grams of fiber
- Green peas, ˝ cup: 4 grams of fiber
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