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Everyone knows that carbs have been demonized for years. We’ve been told to avoid them if we want to stay healthy and keep our hearts in good shape. But did you know that there’s one type of carb that you can count on for heart health? Yup, you guessed it, it’s fiber.

What is fiber?

Fiber is a type of carbohydrate that the body doesn’t digest. Instead, it passes through the digestive system, helping to keep us regular, reduce cholesterol levels, and even lower our risk of heart disease.

Top fiber-rich foods

Now that you know the benefits of fiber, let’s talk about the top fiber-rich foods that you should be incorporating into your diet:

• Beans and legumes: These are a great addition to any meal, providing a hefty dose of both fiber and protein. Try adding chickpeas to your salad or make a veggie chili with kidney beans.
• Nuts and seeds: Almonds, chia seeds, and flaxseeds are all great sources of fiber. Sprinkle them on top of your morning yogurt or oatmeal for an added boost of nutrition.
• Fruits: Berries, apples, and pears are all high in fiber. Not only are they delicious, but they also provide a sweet snack without any added sugars.
• Vegetables: Leafy greens, broccoli, and carrots are all packed with fiber. Try roasting some veggies for a tasty side dish or add some spinach to your smoothies.

Fiber and heart health

So why exactly is fiber so good for our hearts? Well, studies have shown that a high-fiber diet can help to lower blood pressure, reduce inflammation, and decrease cholesterol levels. All of these factors contribute to a healthier heart and a reduced risk of heart disease.

But remember, not all fiber is created equal. It’s important to aim for a variety of sources, both soluble and insoluble. Soluble fiber can be found in foods like oats, apples, and carrots, while insoluble fiber is found in whole grains and wheat bran.

How to incorporate more fiber into your diet

If you’re looking to up your fiber intake, start by making small changes. Try swapping out white bread for whole wheat, or adding some extra veggies to your meals. Gradually increase your fiber intake to avoid any unwanted digestive issues.

Remember, fiber is an important part of a healthy diet and can help to keep your heart in good shape. So go ahead and enjoy those beans, seeds, and veggies. Your heart will thank you!

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