Fiber-rich diet may lower your risk of heart disease

Increasing your fiber intake may reduce your risk of heart disease, a new study shows. With one-third of Americans dying each year of cardiovascular disease, and many more suffering from its effects, it is crucial to consider how your diet affects your heart health.

The Study

Researchers at the University of Leeds analyzed fiber intake as it relates to coronary heart disease, or plaque buildup in the heart’s arteries that can lead to heart attack, and cardiovascular disease, which includes heart attack, stroke and heart failure.

The Results

The more fiber people consumed, the lower their risk of both types of heart disease. According to the study, adding just seven additional grams of fiber to your diet per day could reduce your risk.

Up Your Intake

Researchers suggest adding one or more of the following types of food to your diet every day to get a fiber boost and reap the hearthealthy benefits:

Whole grains Try barley, quinoa, bulgur or oats. Choose wholewheat varieties of bread, cereal, rice and pasta.

Nuts Try almonds, pecans and walnuts, which have more fiber than any other nuts.

Beans or lentils High-fiber options include chickpeas, black beans, black-eyed peas and kidney beans.

Fruit with the peel Pears, apples, blackberries and raspberries are all high in fiber, with raspberries taking the top spot with 8 grams per cup.

Vegetables Brussels sprouts, broccoli, peas and potatoes (skinon) are all high in fiber. Artichokes pack more fiber per serving than any other vegetable with 10 grams a piece.