How to keep your heart healthy: 10 fibre-rich foods you must include in your daily diet
Fibre is a powerhouse nutrient that plays a crucial role in heart health. It helps lower bad cholesterol (LDL), regulate blood sugar levels, reduce blood pressure, and support weight management, all of which contribute to a healthy heart. Here are some of the best high-fibre foods to boost heart health.
Fibre is an essential component of a healthy heart diet, lowering cholesterol, balancing blood sugar levels, and keeping the weight in check. Eating foods with high fibre content lowers heart disease risk by inhibiting bad cholesterol (LDL) uptake and enhancing general cardiovascular performance. Here are ten high-fibre foods that promote heart health, according to Dr Rashi Khare, additional director, cardiology, Fortis, Shalimar Bagh. (Images: Canva)
2/11
Oats: They contain high amounts of beta-glucan, a soluble fibre that decreases the level of LDL cholesterol. Consumption of a bowl of oatmeal every day can really enhance heart health.
3/11
Beans and legumes: Black beans, lentils, and chickpeas are loaded with soluble and insoluble fibre, helping reduce cholesterol and stabilise blood sugar.
4/11
Berries: Raspberries, blackberries, and blueberries are good sources of fibre and antioxidants that decrease inflammation and oxidative stress on the heart.
Avocados: In addition to being a source of healthy fats, avocados are a good source of fibre that decreases cholesterol and enhances blood vessel function.
6/11
Nuts and seeds: Almonds, flaxseeds, and chia seeds are good sources of fibre, healthy fats, and omega-3 fatty acids, all of which are heart-friendly.
7/11
Whole grains: Brown rice, quinoa, and barley contain high amounts of fibre that can reduce blood pressure and cholesterol.
8/11
Apples: Rich in pectin, a soluble fibre, apples decrease the absorption of cholesterol in the intestine.
Leafy greens: Spinach and kale vegetables contain fibre and vital nutrients that contribute to healthy arteries.
10/11
Sweet potatoes: Excellent source of fibre and potassium that ensures healthy blood pressure.
11/11
Pears: They have a high fibre content and enhance digestion and lower cholesterol levels. Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.
