The "food" that protects you against heart disease and diabetes

When it comes to taking care of your heart, you often hear about foods to avoid, like trans fats, or to limit, such as saturated fats. However, the spotlight isn’t always on what you should include in your diet.

Research highlights fiber as a powerhouse nutrient for shielding your body against heart disease, diabetes, and various other health issues. Fiber acts as a catalyst for healthier habits, triggering a cascade of positive effects. It aids in reducing blood pressure and cholesterol levels, crucial protective measures. Plus, consuming more fiber tends to correlate with fewer overall calories consumed, promoting a healthier body weight.

A comprehensive review of 185 studies revealed that individuals with a high-fiber diet were nearly 20 percent less likely to develop diabetes and over 30 percent less likely to succumb to coronary heart disease. In fact on study suggests that, for every additional 10 grams of fiber consumed, the risk of heart disease may decrease by up to 30 percent.

Despite these benefits, only a small percentage of the population meets the recommended daily fiber intake. On average, people consume around 15 grams of fiber per day, whereas the target should be 30 to 35 grams.

To boost your fiber intake, consider incorporating the following foods into your diet:

• Fruits: Berries, avocados, pears, oranges, bananas, kiwi, mango
• Vegetables: Broccoli, asparagus, artichokes, squash, kale, Brussels sprouts, mushrooms, carrots, edamame
• Grains and legumes: Lentils, nuts, seeds, oats, popcorn
• Supplements: Psyllium husk, acacia, inulin