By: Erika Giroux, CSUN Dietetic Intern Cohort 2020-2021

With cardiovascular disease (CVD) being the leading cause of death in the United States, many of us are looking for ways to keep our hearts in tip-top shape.¹ CVD, also known as heart disease, occurs when the blood vessels in your body harden and constrict, limiting blood flow. This can lead to a heart attack or a stoke.² One of the best ways to keep your heart heathy is with the regular consumption of fiber. Fiber is a nutrient that is found in varying amounts in plant foods such as fruits, vegetables, whole grains, and nuts. The recommended intake of fiber is 25 grams per day for women and 30-35 grams per day for men. However, the average American only consumes about 10-20 grams per day – not enough to make a dent in CVD numbers!³ Read on to find out how to increase your fiber consumption and improve your heart health. 

Types of Fiber and Where They Are Found 

There are two types of fiber: soluble and insoluble. Both types contribute to your health in different ways. Soluble fiber dissolves in water and is found in foods like oats, barley, and some fruits and vegetables. Soluble fiber has been shown to lower blood pressure levels, which puts less stress on your cardiovascular system and thereby decreases your risk of CVD. Insoluble fiber, on the other hand, does not dissolve in water and can be found in foods such as whole grains, bran, nuts, and seeds. Insoluble fibers are not digestible by our bodies, but they can help to keep things moving in our digestive track and decrease the likelihood of constipation or diarrhea. Insoluble fibers can also decrease blood pressure and may slow the progression of disease in those who already have CVD.⁴ It is best to consume both types of fiber each day for maximum heart-healthy benefits.  

Tips to Increase Fiber 

As you begin to increase your fiber intake, it is important to do it slowly. The most common complaint from individuals who increase their fiber is that they sometimes experience digestive discomfort such as gas, bloating, or constipation. To combat this, gradually increase your fiber intake by focusing on adding one high-fiber food to one meal at a time. Also, make sure you are consuming enough water. Fiber needs water to move it along through the digestive system, so aim to drink at least 8 cups a day! If you do experience some discomfort, don’t worry – this should diminish soon.⁴   

Here are simple tips to increase fiber: 

• Replace white rice with brown rice (or mix them together so its half-and-half) 
• Consume oatmeal for breakfast instead of cereal 
• Eat fruit with nuts in-between meals as a snack 
• Add beans to your favorite dish for dinner 
• Swap your sandwich bread for whole grain 
• Add a vegetable to each meal 

So now that you know how to lower your CVD risk, it is time to put your knowledge into action! Begin improving your heart health by choosing one tip to incorporate into your eating habits for the week. Here is an example of a high-fiber meal to get you started: 

Rice and Bean Burritos Recipe 

Ingredients: 

• 2 cups cooked rice 
• 1 small onion, chopped 
• 2 cups cooked kidney beans, or one 15 ounce can, drained and rinsed 
• 8 flour tortillas (10 inch) 
• ½ cup salsa 
• ½ cup shredded cheese 

Directions:

1. Preheat the oven to 300 degrees Fahrenheit. 
2. Peel the onion and chop it into small pieces. 
3. Mix the rice, chopped onion, and beans in a bowl. 
4. Put each tortilla on a flat surface. 
5. Put ½ cup of the rice and bean mix in the middle of each tortilla. 
6. Fold the sides of the tortillas to hold the rice and beans and form a burrito. 
7. Line up the burritos in a baking pan. 
8. Bake for 15 minutes in the preheated oven. 
9. Pour the salsa over the baked burritos, then sprinkle the cheese on top. 
10. Put back into the oven for 3-5 minutes, until cheese melts. 
11. Serve the burritos warm. 

* Each burrito has 6 grams of fiber! Enjoy! 

* Recipe adapted from myplate.gov.⁵ To find more high-fiber recipe ideas, visit https://www.myplate.gov/myplate-kitchen/recipes

If you have any further questions or would like to learn more about fiber and heart heath, connect with a dietitian through the Marilyn Magaram Center at CSUN. https://www.csun.edu/marilyn-magaram-center/nutrition-experts/learn

References: 

1. Soliman GA. Dietary fiber, Atherosclerosis, and Cardiovascular Disease. Nutrients. 2019;11(5):1155. doi:10.3390/nu11051155. Accessed February 3, 2021. 

2. American Heart Association. https://www.heart.org. Published 2020. Accessed February 3, 2021. 

3. Samaan, R. Dietary fiber for the prevention of cardiovascular disease: fiber’s nteraction between gut micoflora, sugar metabolism, weight control and cardiovascular health. Elsevier Science & Technology. 2021;7(6); 91-120. Accessed February 3, 2021. 

4. UW Health. Fight Heart Disease with Fiber. https://www.uwhealth.org/go-red/fight-heart-disease-with-fiber/43053#:~:text=Soluble%20fibers%20modestly%20reduce%20LDL,trans%20fats%20and%20cholesterol%20alone.&text=Insoluble%20fiber%20has%20been%20associated,disease%20in%20high%2Drisk%20individuals. Accessed February 3, 2021.  

5. US Department of Agriculture. MyPlate | U.S. Department of Agriculture Web Site. https://www.myplate.gov. Accessed February 3, 2021.