The Fiber Connection - The Proactive Health Management Plan
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The Fiber Connection

Fiber intake is associated with reduced stroke risk. Greater dietary fiber intake is significantly associated with lower risk of first stroke. 

Heart health: We’ve been hearing about FIBER for years now, and although it’s a subject that seems to have faded from the limelight, the fact that a lack of dietary fiber is associated with a host of maladies, and likewise, and increase of dietary fiber IS one key towards digestive and heart health!

An inverse association has been found between fiber intake and heart attack, and research shows that those eating a high-fiber diet have a 40 percent lower risk of heart disease.2

Researchers have found that for every seven-grams more fiber you consume on a daily basis, your stroke risk is decreased by 7 percent.3

One of the best things that you could do on your own to protect your heart is to increase dietary fiber. Numerous studies have produced compelling evidence to support this. In a Harvard study of over 40,000 male health professionals, researchers found that a high total dietary fiber intake was linked to a 40% lower risk of coronary heart disease, compared to a low-fiber intake. Another study of over 31,000 California Seventh-day Adventists found a 44% reduced risk of nonfatal coronary heart disease and an 11% reduced risk of fatal coronary heart disease

There are many natural forms of good fiber and it’s not necessary to take a fiber supplement. You should strive to eat 32 grams of fiber each day.  If you are following a heart-healthy regimen, remember that grains and sugars are on your list of foods to avoid, so make sure your sources are primarily vegetables, seeds, and fruits.  Include:

  • Chia seeds
  • Almonds
  • Organic Psyllium
  • Berries
  • Vegetables such as broccoli and Brussels sprouts
  • Root vegetables and tubers, including onions and sweet potatoes
  • Psyllium seed husk, flax, and chia seeds
  • Green beans
  • Cauliflower
  • Beans
  • Peas

Chia seeds add dietary fiber, and are also high in Omega 3 fats which are necessary for heart health and balance. They’re rich in antioxidants, and minerals, including calcium, phosphorus, magnesium, and manganese. These minerals are important for regulating blood pressure, body weight, energy metabolism, and DNA synthesis.  There are many recipes using chia seeds on the internet.

Organic psyllium helps optimize cholesterol ratios, and reduces your risk of heart disease by lowering blood pressure, strengthening your heart muscle, and improving lipid levels. Psyllium also increases satiety, helping you to lose weight.  Bulking up your diet with fiber can only be a good thing unless you have certain conditions that require fiber free diet for temporary periods of time.  Fiber will cleanse you alimentary canal, leading to a feeling of energetic wellness!  Who couldn’t use that?

Add chia seeds or organic psyllium to your morning smoothie with your favorite seasonal berries!  Fiber can do wonders for your heart health, digestive health and weight all in one!

  1. http://stroke.ahajournals.org/content/early/2013/03/27/STROKEAHA.111.000151.abstract
  2. http://www.ncbi.nlm.nih.gov/pubmed/8627965?dopt=Citation
  3. http://stroke.ahajournals.org/content/early/2013/03/27/STROKEAHA.111.000151.abstract

TAGS:  heart disease, reverse heart disease, fiber

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