Fiber and Heart Health Menu
Fiber. It fills you up, keeps you satisfied, helps prevent diabetes, and is found in a wide variety of delicious foods like fruits, vegetables, whole grains, nuts, beans, and seeds. Did you know that fiber has heart health benefits too? February is National Heart Health month, making now the perfect time to check into your diet and make sure you’re getting your fiber fill.
The American Dietetic Association recommends that women ages 19 to 50 get at least 25 grams of fiber each day, and men in the same age group get 38 grams. Most Americans only get half that amount. It’s no wonder heart disease is the number one cause of death in America!
Diets high in fiber are associated with:
- Lower LDL (“bad”) cholesterol levels
- Lower blood sugar levels in people with diabetes
- Lower blood pressure in people with high blood pressure
- Lower risk of heart disease
- Lower risk of diabetes
- Healthier weights and lower rates of obesity
Helping your heart is as easy as tweaking your diet to include high fiber foods:
• Choose whole grains over their refined counterparts, like whole wheat pasta, brown rice, bulgur, buckwheat, whole wheat bread, and whole grain cereal.
• Enjoy a serving or more of fruits or vegetables with every meal and snack. This is an easy and delicious way to reach the daily goal of 11 servings per day, and meet your fiber needs.
• Enjoy nuts and seeds for snacks, and more! Nuts and seeds, like almonds and walnuts, and flaxseeds, contain fiber along with heart-healthy fats.
Click on the plate below to access the heart health menu and grocery list to focus on fiber this February (and beyond!).
Be well!
Janel
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