Soluble fiber, which is found in oats, barley, beans, apples, oranges and other fruits and vegetables, may help prevent heart disease by lowering LDL, or “bad” cholesterol levels. Set a goal to eat 20 to 35 grams of fiber every day (read labels).
The best way to do this is to consume a wide variety of whole grains, nuts, seeds, beans, fruits and vegetables.
Include more fiber in your eating plan by:
- adding vegetables to sauces, stews and casseroles
- adding oats to meatloaf, soup, breads and cookies
- starting your day with a bowl of high fiber cereal (at least 5 gm dietary fiber per serving) and sprinkling it with slivered almonds and berries or sliced apples
- topping salads with fresh fruit and unsalted sunflower seeds
Help prevent heart disease by eating fiber regularly. Start with a goal of 5 servings of fruits and vegetables each day, along with whole grains and beans. Remember, as you increase your fiber you need to increase your water intake.