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How to Maintain a Strong and Healthy Heart With the Right Foods
04:13
Diet is one of the best ways to prevent heart disease, yet most Americans miss out on the health benefit of one nutrient that’s key for heart health
It’s also important for a healthy gut and can help with weight loss
There are tasty ways to incorporate this nutrient into your life, but you won’t get enough of it if your diet is filled with fast food, processed food, or overly focuses on protein and lacks produce
Heart Health Tip of the Day: Eat More Fiber
“Fiber is a heart superpower,” Dr. Ian Smith, a physician and author of “Eat Your Age,” said on TODAY
“It lowers that bad cholesterol, that LDL.”
Adults should eat 25-38 grams of fiber, but 95% of Americans don’t get the recommended daily intake, says registered dietitian Natalie Rizzo, nutrition editor for TODAY
Diets rich in animal products and processed foods tend to be lower in fiber, she adds
Why It Matters
There are two types of fiber: soluble and insoluble
Soluble fiber dissolves in water and becomes a gel that binds to cholesterol, Smith explained. This helps remove it from the body because the trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body
Fiber also helps to stabilize blood sugar
“When you eat fiber, it reduces the rate of absorption of the sugar into your bloodstream,” the doctor said
This helps to support healthy blood sugar levels and means fiber can help prevent diabetes or aid people in managing the disease, according to the Centers for Disease Control and Prevention. People with diabetes have twice the risk for heart disease, the agency notes
How to Get Started
Foods rich in fiber include fruits, vegetables, nuts, whole grains and cereals, the American Heart Association notes
Smith recommends incorporating oats, beans, lentils, berries and flaxseed into your diet to get more fiber
Start your day with oatmeal, snack on fruits with the most soluble fiber such as apricots, choose whole-wheat pasta or bread, and add beans to salads
Check TODAY.com’s visual guide to fiber to see how much of the nutrient you’ll get from 11 popular foods
Download the Start TODAY app for recipes and meal plans that prioritize fiber and other healthy nutrients for a strong heart and body
TODAY’s Expert Tip of the Dayseries is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more
