Though it’s one of the most vital nutrients for keeping a strong and healthy circulatory system, fibre is sometimes disregarded in relation to heart health. Registered dietitian Natalie Bennett lists her best high-fiber foods for helping to reduce cholesterol, balance blood sugar, and support general heart health.
“A healthy heart depends on fibre,” notes Natalie. “It helps to lower bad cholesterol levels, which in turn lowers heart disease risk..” Among her best suggestions are oats, which abound in soluble fibre.
She says, “soluble fibre forms a gel-like substance in your digestive tract which binds to cholesterol and helps remove it from your body.” “Simple ways to increase fibre intake are starting your day with muesli or including oats to smoothies.”
Excellent sources of fibre are also legumes—beans, lentils, chickpeas. “These foods are great substitutes for animal products since they offer plant-based protein in addition to lots of fibre,” Natalie says. Made ahead for a quick and heart-healthy lunch or dinner, a filling bean chilli or a chickpea salad are easy, fiber-packed dishes.
Still another essential component of a high-fiber diet are fruits and vegetables. “Berries, apples, pears, and leafy greens like spinach and kale are packed with fibre,” Natalie notes. “Every meal should include a range of fruits and vegetables since they offer a combination of soluble and insoluble fibre, both of which are critical for heart health.”
Regularly include whole grains like quinoa, barley, and brown rice since they are also quite high in fibre. “Whole grains retain their fiber-rich outer layers, thus they are more nutritious than refined grains,” Natalie notes. Your fibre intake will be much higher if you substitute brown rice from white rice or whole-grain bread from white bread.
Finally, Natalie counsels eating nuts and seeds like flaxseeds, chia seeds, and almonds. She says, “Nuts and seeds are the ideal snack for heart health because they are strong in fibre, good fats, and protein. “They’re also fantastic for sustaining you between meals.”
These high-fiber foods will help you promote heart health and lower your risk of cardiovascular disease by including into your regular diet. As Natalie Bennett advises, “one of the most effective ways to protect your heart is a diet high in fibre.”