As we age, it becomes important to maintain a healthy heart and digestive system. Incorporating foods rich in fiber into your dishes helps take care of these aspects. Here are 7 of them.
Diet can help keep your heart healthy and fiber is a crucial element to move in this direction. Indeed, according to the American media She Finds who interviewed several nutrition experts, foods high in fiber also contain lots of nutrients, vitamins and minerals, which are also essential for the proper functioning of the body. More directly, uA diet rich in fiber is associated with a lower risk of having heart disease.
The experts interviewed by our colleagues have drawn up a list of seven foods to include in your diet to develop your cardiovascular health. Note that these are also effective in promoting transit.
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The 7 foods rich in fiber to include in your diet
Oats are rich in soluble fiber, which means they help regulate blood sugar levels by slowing the absorption of carbohydrates into the bloodstream. “The high amount of soluble fiber in oats may help absorb cholesterol in the gastrointestinal tract and prevent blocked arteries over time”, explains nutrition expert Jesse Feder to our colleagues. In addition, oatmeal is also one of the foods with a low glycemic index.
Nuts are full of fiber, antioxidants and healthy fats for the heart. They also contain monounsaturated and polyunsaturated fats, which contribute to reduce LDL cholesterol levels and promote cardiovascular health in its entirety. This reduces the risk of blockage of the arteries. Be careful to eat it in moderation, because some are very high in calories.
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Rich in fiber, lentils also help regulate cholesterol levels and digestion. Which also makes it a good choice for preserving your heart health. “Also, the combination of protein and fiber in lentils can promote stable blood sugar levelswhich can help reduce cravings and promote fat loss.”observes Joanna Wen, certified weight loss coach.
Barley is both full of soluble and insoluble fiber. Just like the previous foods, this cereal helps maintain healthy cholesterol levels and stabilize blood sugar levels. “Its richness in fiber also promotes the feeling of satiety and helps with weight management, indirectly contributing to improved cholesterol levels and heart health.”says Sophia Turner, registered dietitian and fitness coach.
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There high in monounsaturated fats, vitamin K and folate Avocado can help lower cholesterol levels and improve cardiovascular health. “The good fats in avocado are excellent for brain health as well as regulating blood lipid levelswhich is essential for heart health”explains Jesse Feder.
According to Jesse Feder, these green leaves are full “fiber and other nutrients, including vitamins A, C and K, folic acid, iron and calcium”. Moreover, “the high amount of antioxidants is excellent for fight inflammation throughout the body, including the brain and heart. […] Finally, key nutrients in spinach have been directly associated with improving cognition and cardiovascular health“.
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Chia seeds contain both soluble fiber, help manage cholesterol levelsand insoluble fiber, which facilitate digestion. According to registered dietitian and nutritionist Susan Schachter, “chia seeds are one of the richest plant sources of omega-3 fatty acidswhich may help reduce inflammation and promote heart health.”
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Passionate about writing, Floréane is interested in a wide variety of subjects. When she is not writing about current affairs, the environment or gender issues, she takes refuge under a blanket…