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, nuts, and beans.
As you increase your fiber (gradually), you need to increase your water intake to avoid constipation and keep your tummy happy.