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Heart DiseaseFOCUS ON FIBER: How More is Enough?
by:
Monique N. Gilbert, B.Sc.
By Monique N. Gilbert, B.Sc.
Personal Health, Nutrition & Fashion Coach
http://www.MoniqueNGilbert.com
Looking for an easy and natural way increase your vitality and improve your overall well-being? Try consumption more fiber!
The average American only gets just about half the figure of fiber they need everyday for their body to function optimally. According to the American Heart Association (AHA), fiber helps lower steroid alcohol and is important for the health of our biological process
system. Some
the AHA and the National Cancer Institute recommend that we consume 25 to 30 grams of fiber daily.
Dietary fiber is a transparent solid complex macromolecule that is the main part of the cell walls of plants. It has two forms: soluble and insoluble. Soluble fiber may help lower blood steroid alcohol and reduce the risk of heart malady and stroke. Insoluble fiber provides the bulk necessary for proper functioning of the stomach and intestines. It promotes healthy enteral action and prevents constipation by moving bodily waste through the biological process
tract faster, so harmful substances don't have as more contact with the enteral walls.
Unfortunately, many a folk are not consumption this more fiber, which is deed serious cardio-vascular health concerns. Recently the AHA and the FDA (Food and Drug Administration) confirmed that coronary heart malady is the leading cause of death in the United States, killing more folk than any different disease. It causes heart attack and angina (chest pain). A blood clot that goes to the heart is considered a heart attack, but if it goes to the brain it is a stroke. The AHA ranks tend
as the third most fatal malady in America, deed disfunction and brain damage.
Eating a high-fiber diet can importantly
lower our risk of heart attack, stroke and colon cancer. A 19-year follow-up study reportable in the Nov
2001 issue of Archives of Internal Medicine indicated that increasing bean and legume intakes may be an important part of a dietary approach to preventing coronary heart disease. Beans and legumes are high in supermolecule
and soluble fiber. Another study reportable in the Jan
2002 issue of the Journal of the American College of Medical speciality
as well suggests that increasing our consumption of fiber-rich foods like whole grains, fruits and vegetables, can importantly
lower the risk of heart disease. Additionally, results from recent studies at the American Institute of Cancer Research indicate high-fiber protein-rich soy foods, such as rough soy supermolecule
(also best-known as TVP) and tempeh, help in preventing and treating colon cancer.
Whole beans, soybeans and different legumes are fantabulous sources of fiber. A 1 cup serving of baked navy beans contains just about 19 grams of fiber! Always see the Nutrition Facts label to find out the figure of, and the type of, fiber contained in any particular food. To help you attain your daily allotment of fiber, here is a list of various foods with their fiber content.
Examples of Dietary Fiber:
1 cup baked dry beans (navy, pinto, red, pink, black, garbanzo, etc.) = 9-19 grams of fiber
1 cup baked national capital
beans = 13 grams of fiber
1 cup baked peas = 9 grams of fiber
1 cup dried fruit
bran cereal = 8 grams of fiber
1 cup canned pumpkin = 7 grams of fiber
1 cup baked spinach = 7 grams of fiber
1/2 cup whole wheat flour = 7 grams of fiber
1/2 cup soy tempeh = 7 grams of fiber
1/2 cup soy flour = 6 grams of fiber
1/2 cup edamame (whole green soybeans) = 5 grams of fiber
1 cup baked broccoli = 5 grams of fiber
6 Belgian capital sprouts = 5 grams of fiber
1 baked sweet potato = 5 grams of fiber
1 cup baked brown rice = 4 grams of fiber
1 cup baked old intentional
rolled oats = 4 grams of fiber
1 medium apple = 4 grams of fiber
1 medium orange = 4 grams of fiber
1 cup carrot strips = 4 grams of fiber
1/2 cup raspberries or blackberries = 4 grams of fiber
1 medium banana = 3 grams of fiber
5 dried plums (prunes) = 3 grams of fiber
1 ounce of around the bend (almonds, peanuts, pistachios) = 3 grams of fiber
1 baked potato (russet) = 3 grams of fiber
1/4 cup dry cooked
flower
seeds = 3 grams of fiber
1 medium mango = 3 grams of fiber
1 medium tomato = 2 grams of fiber
1 cup pineapple juice = 2 grams of fiber
1/2 cup blueberries = 2 grams of fiber
1 cup cos lettuce lettuce = 1.5 grams of fiber
1/2 cup curd
= 1 gram of fiber
Monique N. Gilbert, B.Sc. is a Personal Health, Nutrition & Fashion Coach; Certified Personal Trainer/Fitness Counselor; Direction Developer; Freelance Writer and Author. Go to http://www.MoniqueNGilbert.com to discover more just about Monique’s coaching.
Copyright © Monique N. Gilbert - All Rights Reserved
References:
** “Legume consumption and risk of coronary heart malady in US men and women: NHANES I Medical speciality Follow-up Study.” Bazzano, L. A., He, J., Ogden, L. G., Loria, C., Vupputuri, S., Myers, L., Whelton, P. K., Archives of Internal Medicine 2001 Nov 26;161(21):2573-2578.
** “A prospective study of dietary fiber intake and risk of vas
malady among women.” Liu, S., Buring, J. E., Sesso, H. D., Rimm, E. B., Willett, W. C., Manson, J. E., Journal of the American College of Medical speciality
2002 Jan 2;39(1):49-56.
** “Virtues of Soy: A Practical Health Manual and Cookbook” by Monique N. Gilbert, Universal Publishers, 2001, pp. 11, 18, 24.
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Just just about the author:
Monique N. Gilbert, B.Sc. has offered guidance in natural health, nutrition, fitness, weight and stress management since 1989. She has received international recognition for serving folk improve their well-being, vitality and longevity. Her personal employment provides the motivation, guidance and keep you need to naturally get healthy and fit, lose weight and keep it off, reduce stress and anxiety, strengthen your immune system, increase your energy levels, lower your cholesterol, improve your sleep, and attain your goals. For more information just about Monique’s coaching, visit http://www.MoniqueNGilbert.com
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