You may be at risk for heart attack or stroke. The American Heart Association reports 17,600,000 Americans had coronary heart disease in 2010. It is the leading cause of death in the United States. Reduce your risk for heart attack and stroke by eating more soluble and insoluble fiber.
Causes
A diet high in fat and dietary cholesterol increases the level of cholesterol in your blood, as does a diet high in trans fats and calories. Excess cholesterol and other fatty substances accumulate inside artery walls, resulting in atherosclerosis. Atherosclerosis, or thickening and hardening of the arteries, is the main cause of coronary heart disease. Coronary heart disease, often called coronary artery disease, affects the arteries that deliver oxygen-rich to the muscles of the heart. Other factors that contribute to coronary heart disease include genetics, age, sex and other medical conditions, such as high blood pressure, diabetes mellitus or metabolic syndrome. Dietary fiber decreases blood cholesterol levels and is beneficial to digestion in a way that indirectly reduces cholesterol levels.
Benefits
Health experts recommend a high-fiber diet to reduce the risk for heart disease. The American Medical Association published a report in 2004 that coronary risk was 10 to 30 percent lower for each 10g of dietary fiber consumed each day. A high-fiber diet may address issues contributing to coronary heart disease, such as obesity and high blood pressure, especially when eaten as part of a low-fat, low-cholesterol diet.
Types
The body cannot digest fiber. There are two types of fiber. Soluble fiber dissolves to a gel-like substance in water. Re-hydrating instant oatmeal provides a good visual demonstration of what happens to soluble fiber in water. Insoluble fiber does not dissolve in water. A common term for insoluble fiber is roughage.
Soluble Fiber
Soluble fiber binds to cholesterol in the digestive tract, then carries the cholesterol out of the body through the stool. This lowers the concentration of cholesterol in the body. Foods high in soluble fiber include oatmeal, bananas, citrus fruits and barley. Apples, kidney beans, black-eyed peas, lima beans and prunes are good sources of soluble fiber.
Insoluble Fiber
Insoluble fiber indirectly reduces your risk for coronary disease. This type of fiber adds volume to a healthy meal, leaving you feeling more satisfied and less tempted to snack on unhealthy treats. Insoluble fiber slows digestion, allowing your body to absorb all the nutrients food has to offer.
