Tuesday, October 24, 2017

Love Your Heart with Fiber Consumption

Health

Fiber is synonymous with digestive health. Not many know that fiber consumption can also help prevent heart disease.

The heart that is the most important organ in the human body. In the present, many people are neglected by their diet so it is easy to experience the risk of heart disease. And now heart disease is also targeting the younger generation, not just parents.

One diet to maintain heart health is to regularly consume fiber. Fiber is a foodstuff derived from plant cells that can be consumed and composed of carbohydrates, with properties that can not be broken down by enzymes in the digestive tract.

There are two types of fiber that you need to consume every day:

Water soluble fiber (soluble fiber)

Water-soluble fiber can absorb water during digestion, thus helping to remove feces and reduce blood cholesterol levels. This type of fiber can be found in vegetables, fruits (like apples, oranges, and grapes), nuts, and wheat.

Insoluble fiber insoluble fiber

Insoluble dietary fiber does not change during digestion and helps bowel movements. This type of fiber can be found in peas, soy milk, brown rice, and processed wheat products.

The intake of water soluble fiber as much as 7 grams per day can maintain heart health by binding fat in the intestine. (http://www.bmj.com/content/347/bmj.f6879) Inside the gastrointestinal tract, water-soluble fiber may bind bile salts (the final product of cholesterol) which is then excreted with feces.

Thus, water-soluble fiber can lower levels of "bad" cholesterol (LDL) and total cholesterol that plays a role in coronary heart disease.

Meanwhile, another study conducted at Harvard University on 40,000 people showed, high-fiber diet results can reduce the risk of coronary heart disease by 40%.

The recommended fiber intake for adults is 25-30 grams per day. To keep your heart healthy, you can start gradually by eating fiber-rich foods. Like vegetables, fruits, brown rice, brown rice, whole grains, whole grains, and nuts.

In order for fiber feels better and creamy, the way of processing need more attention. Eating fiber does not mean eating only vegetables. You can cook fiber in the form of soup, vegetable noodles, juice, and so as not to be boring.