High-fiber diet minimizes heart disease risk; increases longevity

by Sharmistha Chatterjee - March 24, 2011

A “plant-strong” diet replete with fiber can significantly reduce risk of coronary heart disease. According to researchers of a new study, the
presence of fiber in a regimen could prove a heart-healthy diet and likely to extend lifespan.

Maintaining a fiber-rich diet that resists digestion--fruits, vegetables and whole grains--from an early stage is thought to avert cardiactroubles. Eyeing a healthy life, a switch to a “plant-based diet” is what the experts recommend.
Research details

A study revealing the influence of fiber intake on the lifetime risk for cardiovascular disease is a first-of-its-kind.

Conducted on adults between the age of 20 and 59 years, its findings exhibit a significantly lower estimated lifetime risk for heart disease of those with highest fiber intake in comparison to those with the lowest.

The study was brought forth at the American Heart Association's Scientific Sessions in Atlanta on Wednesday.

Study leader Hongyan Ning examined data from the National Health and Nutrition Examination Survey, a national-wide survey on 11,000 adults.

“It’s long been known that high-fiber diets can help people lose weight, lower cholesterol and improve hypertension,” said Donald M. Lloyd-Jones, study author and cardiologist at the Feinburg School of Medicine, Northwestern University, U.S.

According to a statement rendered by Feinburg, "The results of this study make a lot of sense because weight, cholesterol and hypertension are major determinants of your long-term risk for cardiovascular disease."

AHA prescribes 25-30 grams of dietary fiber a day.

It is noteworthy that the fiber content needs to be sourced from whole foods, and not “processed fiber bars, supplements and drinks."

“A processed food may be high in fiber, but it also tends to be pretty high in sodium and likely higher in calories than an apple, for example, which provides the same amount of fiber,” Lloyd-Jones said.

About dietary fiber
Dietary fiber or roughage is the indigestible part of plant foods and has two forms--soluble and insoluble.

Soluble fiber helps reduce blood cholesterol and minimizes the risk of heart disease and stroke. Insoluble fiber facilitates proper functioning of the stomach and intestine.

Plants with high fiber compositions are a practical source of a healthy diet. For example, a plum's skin is an insoluble fiber source, while soluble fiber sources remain inside the pulp.

“Protective effect” is the outcome of fibers obtained from whole grains like wheat, oatmeal, barley, rye, beans, and not fruits and vegetables.

Cereals are rich in antioxidants