Everyone knows fiber supports digestive health and is great for helping to keep you regular, but really that’s just the tip of the iceberg.‡ A diet high in fiber is good for your whole body, and in fact studies have shown that a high-fiber diet offers the following benefits:
- Helps maintain healthy cholesterol levels‡
- Supports normal blood sugar‡
- Promotes cardiovascular health‡
- Helps remove toxins and waste‡
- Curbs appetite by helping you feel full‡
Now for the bad news: according to the National Institutes of Health, Americans aren’t getting nearly enough fiber—on average only 10 to 15 grams per day.
Add More Fiber with the Love Your Heart Eating Plan
Foods high in fiber are encouraged in Brenda Watson’s Love Your Heart Eating Plan because fiber is a type of carbohydrate that is not digested by enzymes in the digestive tract. High-fiber foods decrease the absorption of carbs after a meal, in turn helping to control blood sugar and insulin response to carbohydrates.
Brenda recommends eating 35 grams of fiber daily from plenty of non-starchy vegetables and low-sugar fruits. The addition of a fiber supplement is also a great way to ensure you get enough fiber each day;‡ just be sure to look for a supplement that is:
- Made with natural and organically grown ingredients
- Made with lignan-rich flax fiber, soluble acacia fiber or natural chia seed
Psyllium-free to prevent cramping, gas and/or bloating
Last week new guidelines for the treatment of cholesterol were published in the New England Journal of Medicine online. Though the guidelines were released in 2013 by the American College of Cardiology and the American Heart Association, researchers are just now beginning to look at what their impact would be on Americans—and the data is raising some concerns.
A team of analysts led by Michael J. Pencina, Ph.D. of the Duke Clinical Research Institute in North Carolina now estimates that nearly 13 million more U.S. adults may soon be taking statins to treat high cholesterol and prevent heart disease. Here is a quick (and eye-opening) breakdown of the numbers, based on information gathered from more than 3,700 U.S. adults between the ages of 40 and 75:
- The new guidelines could result in 49 percent of U.S. adults ages 40–75 being recommended for statin therapy, an increase from 38 percent.
- The increase is much more pronounced among adults free of cardiovascular disease who are over age 60, with 77 percent recommended for statin use under the new guidelines vs. 48 percent under the previous standards. This contrasts with a modest increase from 27 percent to 30 percent among U.S. adults between the ages of 40 and 60.
- Those most affected by the new recommendations are older men who are not on statins and do not have cardiovascular disease. Under the earlier guidelines, about 30.4 percent of this group of men between the ages of 60 and 75 were recommended for statin use. With the new guidelines, 87.4 percent of these men would be candidates for the therapy. Similarly for healthy women in this age group, those recommended for preventive statin use are projected to rise from 21.2 percent to 53.6 percent.i
The new guidelines focus more on risk factors such as smoking and obesity rather than specifically working to lower so-called “bad” cholesterol, but statins are not the only answer. Although beneficial for people who have already had a heart attack or stroke because they help reduce plaque buildup in the blood vessels, the cholesterol-lowering drugs have health risks that should not be ignored—and heart disease prevention should begin instead with important diet and lifestyle changes.
Simple changes such as getting more exercise, optimizing your Omega-3 intake, and eating a diet high in non-starchy vegetables, low-sugar fruits, healthy fats, lean proteins, nuts and seeds can go a long way toward improving your heart health now and in the future.
In response to the new guidelines, cardiologist Rita Redberg of the University of California-San Francisco said, “If our goal is to help people feel better, live longer and have less heart disease, putting millions more on statins is not going to do that.” She emphasized instead the importance of a healthy diet, exercise, and quitting smoking.