Fiber - particularly soluble fiber from beans and fruits like apples and oranges - may play a role in keeping the heart healthy. Adding to the bulk of research in this area, researchers from Tulane University in Louisiana, USA, looked at national nutrition and health data to see if fiber intake lowered the risk of heart disease. They published their findings in Archives of Internal Medicine.

The 10,000 volunteers were participants in the National Health and Nutrition Examination Survey I Epidemiologic Follow-up Study and were free from heart disease when the study began. At the study's start, they underwent a medical examination and provided information about their eating and exercise habits. The investigators followed - through interviews and medical records - the volunteers for the next 19 years and documented who developed heart disease. They grouped the volunteers according to how much fiber they ate and looked to see if those who consumed more were less likely to get heart disease (coronary heart disease or cardiovascular disease).

Findings

Those volunteers with diets highest in fiber - particularly soluble fiber - reduced their risk of heart disease by about 10%, compared with those who consumed the least amount of fiber. Those who ate more fiber did have other heart-healthy habits, such as eating less fat and smoking less. But when the researchers took these, as well as other factors (age, race, gender, cholesterol levels, and weight) into account, the protective benefit of fiber remained.

The lowered risk of heart disease was seen in those eating an average of about 20 grams of fiber, including 6 grams of soluble fiber. Fiber's health benefits may come from its ability to slow down the absorption of carbohydrates after eating, or from the specific role of soluble fiber in keeping cholesterol levels in check. A high fiber diet has also been associated with improved blood pressure and blood sugar levels and weight control, all of which contribute to heart health.

Food sources

To boost your intake of fiber and soluble fiber, include whole grain cereals, oatmeal, legumes, fruits, and vegetables in your diet. A half of a cup of cooked legumes contains 6 grams of fiber, 2 grams of which is soluble fiber. The American Heart Association suggests aiming for 25 to 30 grams of fiber a day for heart health.