What is fiber?
There are two types of fiber, soluble and insoluble, but most high-fiber foods contain some of both. It is also considered dietary or functional. The type of dietary fiber is the indigestible part of the plants we eat, such as vegetables, fruits, whole grains, beans, and nuts. This is obtained naturally from whole foods. The functional type of fiber is extracted or prepared in a laboratory. It is the type of fiber found in fiber-enriched foods or supplements.
Experts say it’s best to aim for a balanced diet rich in lots of fiber-laden foods. According to them, it is the whole pattern that seems to have an effect, so it is difficult to choose the exact foods, as food is somewhat complex.
Heart health benefits
Fiber is primarily associated with a healthy digestive system, but research has shown that it can do much more than just keep it regular. Scientists are still trying to figure out exactly how fiber works in the body. Here are some of the ways it helps your heart:
Lowers Cholesterol: Soluble fiber reduces both bad cholesterol (LDL) and general cholesterol by binding with cholesterol particles in the digestive system and expelling them from the body before they are absorbed.
Protects Against Strokes and Diabetes – Strokes and diabetes increase the risk of heart disease. Fiber-rich whole grains reduce the risk of stroke by up to 36% and the risk of type 2 diabetes by up to 30%, according to research.
Lowers Blood Pressure: In another study, researchers put some people on a high-fiber diet that included lots of whole wheat and whole oats. After 12 weeks, they found that the participants had a drop in blood pressure and pulse.
Promote a healthy weight: Fiber can also become a weight loss weapon as it keeps you full by preventing hunger for a long time.
Longevity – All of these benefits add up to not only better heart health, but a longer life as well. In one study, researchers had observed a group of people for 9 years. They concluded that eating lots of fiber reduced the risk of premature death for men and women.
Experts say that women under 50 should consume about 25 grams of fiber a day and men about 38 grams of fiber. Knowing how fiber protects your heart, you should eat a balanced diet that includes fiber-rich foods such as whole grains, beans, nuts, fruits and vegetables, and other nutrients on a regular basis to always stay healthy.