Fiber for heart health | Examiner.com

Fruits and vegetables are high in fiber. Fiber is important for heart health, because it slows down the passage of food through the intestine, which means that blood sugar cannot rise too fast. The outcome is a reduction in the risk of coronary heart disease as well as diabetes mellitus type II. Also, fiber binds to cholesterol to help remove it from the body. Finally, fiber prevents blood from clotting too fast, resulting is reduction in heart attacks and strokes. Fiber can reduce blood pressure and cholesterol. It is recommended to have at least five servings of fruits and vegetables every day.There are five superstar foods that are recommended by Peter Jaret on Reader's Digest, namely, nuts, lentils, tea, soy, and avocados. Nuts can lower the risk for a heart disease. Nuts contain arginine, which is an amino acid to produce nitric oxide. Nitric oxide relaxes the constricted arteries, thereby, increasing blood flow throughout the body. Nuts also contain Vitamin E, which is an antioxidant. Antioxidants reduce the risk for cancer and heart disease by removing free radicals in the body system. The fat that nuts contain is mostly unsaturated fat, which is a good fat.The second superstar food is lentils. Lentils are high in fiber and in folic acid. The third superstar food and/or beverage is tea. Tea is also an antioxidant, which prevents the arteries from being damaged, decreasing the cholesterol molecules from sticking to the arteries, thereby preventing atheroslerosis or a heart attack. The fourth superstar food is soy. Soy can reduce the level of cholesterol. Soy can also reduce the - fiber testing - risk for breast and prostate cancer. Finally, the fifth superstar food or fruit is avocado. Avocado is high in monounsaturated fat, which is the same fat found in olive oil and nuts. Avocado also prevent cholesterol from being absorbed in the intestines. However, avocados are high in calories, so eat avocados only in moderation.If you or your loved one needs to modify the diet for a healthy heart, click here to review Mayo clinics diet recommendations.