fiber
Experiment with Quinoa
Considered a complete protein because it provides all nine essential amino acids, quinoa is a heart healthy side dish. Serve this widely available grain warm or cold, in place of rice or pasta. Each serving of quinoa offers 5 grams of fiber, plus zinc, iron, vitamin E, and selenium. No wonder the United Nations anointed it a “Super Crop.”
Eat More Broccoli, Cauliflower, and Cabbage
Cruciferous veggies, including broccoli, cauliflower, cabbage, and kale are high in fiber, potassium, magnesium, and a range of vitamins, all of which can improve heart health. They’re proven cancer fighters, too. Mix into salads, soups, and stir-fries. (If you’re taking heart medication, first check with your doctor since some of these foods may interfere with effectiveness.)
Top Cereal or Oatmeal with Flaxseed
Flaxseed contains soluble fiber and alpha linolenic acid (ALA), both of which are thought to improve heart health. Soluble fiber, like the fiber found in oatmeal, can reduce LDL (bad) cholesterol levels, while ALA, a heart healthy Omega 3, may improve inflammation, ease arrhythmia (irregular heart beat) and lower blood pressure.
Eat More Fiber to Lower Your Heart Disease Risk
Fiber helps your body to slow down digestion, which means you also slow down the delivery of glucose (blood sugar) to the blood stream. This is a good thing. Less insulin released means less opportunity for your body to store belly fat. Aim for at least 25 grams of fiber a day from fruits, vegetables, beans, legumes, brown rice, and whole grain bread, cereal, and pasta.
Eat Your Oats
In 1997, the Food and Drug Administration (FDA) approved the first food-specific health claim for foods containing whole-grain sources of oat fiber and reduced risk of heart disease. But, does this still hold true? In fact, research continues to accumulate, providing evidence that links oats to better heart health.
Discover Persimmon!
Persimmons have about as much fiber as an apple, 6 grams, about one-fourth of your daily need. They’re also a great source of vitamin A and C. Choose a plump fruit with a smooth, glossy skin. Cut the fruit in half and spoon out a mouth-watering bite. Or, cut in slices for a salad or on top of yogurt.
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