High fiber foods make healthy the heart

Healthy breakfast with whole wheat could
 help full longer and the healthier heart.

High-fiber diet is believed to be very beneficial for digestion, however the food is also good for heart health, especially because lowering cholesterol levels. Nurse practitioner at the Heart and Vascular Clinic at the University of Alabama Birmingham Jody Gilchrist said, a diet high in fiber from fruits, vegetables, whole grains, and beans have been researched can help to lowering cholesterol levels. "Almost all nutritionists say that a person needs at least 25 grams of fiber every day as part of a balanced diet," he said.

American Heart Association (AHA) recommends for every 1,000 calories eaten contain at least 14 grams of fiber that consists of 10 grams of soluble fiber. Soluble fiber that can make you full faster so you can help control the absorption of many foods that you can eat. Research shows that soluble fiber can also help lower bad cholesterol levels or LDL with way preventing the body to absorbs cholesterol from food.

Gilchrist said, foods with high soluble fiber among others oatmeal, nuts, grains, rice, wheat, oranges, strawberries, apple flesh.

Whereas insoluble fiber, more to role in helping to prevent constipation and maintain digestive tract keep healthy. Foods with a high insoluble fiber include wheat bread, whole grains, cabbage, beets, carrots, turnips, cauliflower and apple skin.

Today many processed foods high in fiber are found, however Gilchrist suggested that more careful again in choosing the products it. "You should be meticulous in reading the labels of products it, because many products that mentions containing oats or wheat, wheat actually contain which is very little, while the sugar content, sodium, and high in fat, such as muffins and waffles," said Gilchrist.

Another way to increase your fiber intake is with add the fiber supplements to beverages, cereal, yogurt, soups, and other foods. "However, please be sure to increase your fiber intake slowly and drink lots of water," he said.