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University of Illinois Extension

How is Fiber Related to Cardiovascular Disease?

Fiber is a food component that comes from plants. Animal foods like meat, milk, eggs, and cheese do not contain any fiber. Foods that do contain fiber include:edamame

It is important that everyone consume foods rich in fiber, but for people with diabetes or high cholesterol, fiber can be an added benefit. Studies have shown that 25-35 grams of fiber daily can reduce your risk of having a heart attack by as much as 40 percent. Diets high in fiber can also reduce LDL cholesterol levels, and may even lower blood pressure. Some research has even shown that higher fiber diets can help lower high blood glucose levels.

Tips for Increasing Fiber Intake

Full Day Sample Menu for Increasing Fiber Intake

Breakfast
500 kcal
60 gm carbohydrates
12 gm fiber
  • 1 cup oatmeal
  • ¼ cup chopped walnuts
  • 8 ounces skim milk
  • 1/2 grapefruit
Lunch
507 kcal
81 carbohydrates
11 gm fiber
  • 1 sandwich (2 ounces of meat on 2 slices of whole wheat bread)
  • 1 cup coleslaw
  • 15 baked chips
  • 1 banana
Dinner
534 kcal
87 gm carbohydrates
12 gm fiber
  • 3 ounce chicken breast
  • 1/2 cup brown rice
  • 1/2 cup green peas
  • 1 medium apple
  • 1 cup shredded lettuce salad with 1 tablespoon low-fat dressing
  • 8 ounces skim milk
Nutrition Information
for Entire Day
1541 kcal
228 gm carbohydrate
44 gm fat
7 gm saturated fat
0 trans fat
77 gm cholesterol
35 gm fiber
1154 mg sodium

This site was last updated June, 2014.
This is a source of information only, and is not medical advice.