SAVE YOUR HEART WITH DIETARY FIBER?

To support our health, and save our heart in particular, we need to tap our nature’s kingdom for appropriate nutrition. With special reference not only to vitamins and minerals but also dietary fiber. Unfortunately, only 5% of our industrialized population get adequate fiber intake due to unhealthy diet. Read on to learn about almost 3 dozens of powerful high-fiber foods.  

THE PHILOSOPHY BEHIND

As you know, healthy diet – besides physical exercise - is one of the 2 basic pillars to support our health and attain longevity. With special reference to daily consumption of, inter alia, many highly potent vitamins and minerals.  

Reducing the risk of heart failure as well as heart attack and stroke by 40%. Even more: this type of primarily plant-based nutrition also reduces cardiovascular death rate by more than 30%.   
 
Not enough. To support our health with special reference to our heart we also need dietary fiber intake helping us to ward off heart disease naturally.
 
According to the governmental Dietary Guidelines for Americans of the U.S. Department of Health & Human Services, the appropriate daily intake of dietary fiber should be at least 33.6 grams for male adults and 28 grams for adult females.
 
Unfortunately yet, only 5 (five) percent of our adult population are meeting adequate fiber intake, in terms of quality and quantity. Despite of finding almost unlimited sources of high-fiber foods in nature, usually as a 10% part in carbohydrates.

NATURE’S KINGDOM OF HIGH-FIBER FOODS
 

As a sample, see in following more than 30 of these high-fiber foods. Fortified by additional nutrients such as vitamins, minerals, proteins, etc. Supporting health, with special reference to our heart.

Fruits

       *    Apples  

Just as folk wisdom says: an apple a day keeps the doctor away. As it is an excellent source of vitamins A & C, folate – and fiber. Not only in the flesh but also the skin which contains much fiber as well.
 
       *   Pears  

Same is with pears, containing calcium as well.
 

• Oranges

 
This fruit is not only rich in heart-healthy vitamin C but also an excellent source of fiber.
 

• Raspberries/Blackberries

 
Both berry types are not only well known as an outstanding source of antioxidants and of vitamins C and K in general, but also of fiber.
 
Additionally, it is worth to indicate also 2 tropic foods:
 

• Bananas

 
rich in vitamin C, heart-healthy minerals potassium and magnesium – and fiber.
 
*     Guava  

with its content of vitamins A & C as well as fiber.

And
 
 *   Avocado  

Besides of heart-healthy monounsaturated fats, this fruit is an important source of fiber as well.

Vegetables

• Potatoes

 
Besides B vitamins and vitamin C plus magnesium, this staple food is also a good source of fiber.

• Sweet potatoes

 
Well known for its vitamin A and fiber content.

• Broccoli

 
This cruciferous vegetable is not only powerful in terms of vitamins A and C, but also as a source of fiber.
 
Same is with

• Winter squash

 
Also

• Artichoke

 
is an excellent source of vitamins C and K, folate plus calcium, as well as fiber.

• Pumpkin

 
has a reputation for its nutritional content of vitamins A and K, as well as calcium and fiber.

• Parsnips

 
are not only rich in B vitamins as well as vitamins C & K, but also in minerals calcium and zinc. Plus fiber.
 
In this vegetable context we may not overlook also

Legumes

as an excellent source of fiber, with special reference to beans such as

• Black beans

 
containing minerals magnesium and iron, as well as protein, and fiber.

• Kidney beans

 
as a source of iron and fiber.

• Soybeans

 
are a good source of proteins and fiber.
 
Same is with

• Lima beans

 
&

• Navy beans

 

• Pinto beans

 
 
on the other hand are rich in fiber, besides of minerals iron and calcium.

• Mung beans

 
Are an excellent source of minerals magnesium and potassium as well as vitamin B-6, and fiber.
 
Another excellent fiber source are Japanese

• Adzuki beans

 
Also

• Chickpeas

 
known also by the name garbanzo beans containing also minerals magnesium and  iron, as well as vitamin B-6 and protein, are an excellent fiber source.
 
as well as

• Green peas

 
with vitamins A & C and protein, along with fiber,

• Split peas

 
with magnesium, iron – and fiber,
 
and

• Lentils

Seeds & Nuts

• Almonds
  

 
with its (mono- and polyunsaturated) fatty acids, as well as calcium and vitamin D, additional to its fiber content.

• Buckwheat

 
seed (not a grain!) is not only rich in magnesium and zinc but also a nutritious type of fiber.

• Quinoa

 
with its content of B-vitamins 1/2/6 (and B-9/folate) , as well as minerals magnesium and copper, additional to fiber.

• Chia seeds

 
which also contain minerals calcium and iron, protein and omega-3 fatty acids.

• Pumpkin seeds

 
with (mono- & poly-)unsaturated fats and minerals magnesium & zinc.
 
Additionally, we find dietary fiber in

Whole grains

such as
      *    Bulgar wheat (native to the Middle East)

• Pearled barley
• Freekeh (from roasted green wheat)

 
To meet not only the appropriate quality of dietary fiber intake but also the daily quantity according to the aforementioned Dietary Guidelines for Americans, see 5 examples how to get respective grams of fiber per ½ cup:

      *    Chickpeas/canned 8.1

• Pinto beans/cooked 7.7
• Raspberries  5  
• Avocado 5
• Quinoa/cooked 2.6
  

IN A NUTSHELL
 

To support our health, and save our heart in particular, we need to tap our nature’s kingdom for appropriate nutrition. With special reference not only to vitamins and minerals but also fiber. Unfortunately, only 5% of our industrialized population get adequate fiber intake due to unhealthy diet. Learn in this blog about almost 3 dozens of high-fiber foods. 
   

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DISCLAIMER

All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.All information stated in this blog are for your personal education, and not to replace the advice of your healthcare provider.