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Americans are getting about half as much fiber in the
diet as they need, according to a report from the American
Heart Association that appeared in a recent edition of
its journal Circulation. Eating enough fiber-rich foods
is part of a diet to lower blood cholesterol and the risk
of heart disease, says Linda Van Horn, Ph.D., R.D., author
of the article.
The
recommended total dietary intake is 25 to 30 grams per
day from foods, not supplements, to ensure nutrient
adequacy, says Van Horn, member of the Association's
volunteer Nutrition Committee, which generated the report.
This can be achieved by eating a variety of whole grains,
legumes, vegetables and fruits that provide fiber and
many other important vitamins and minerals.
"Fiber
is not a substitute for a low saturated fat, low cholesterol
diet," says Van Horn. "It is a complement
to it. Simply avoiding fat does not guarantee a good
diet or adequate fiber intake. Fortunately there are
options. Most of us can find the things we need on a
daily basis. The American diet is consistently inadequate
in fiber, she notes.
Low
fat diets that regularly include oats, beans, pectin-containing
fresh fruits and other fiber-rich foods can reduce total
blood cholesterol by 10 to 15 percent. These foods act
in at least two beneficial ways - reducing absorption
of fat in the diet and altering the way cholesterol
is produced by the body.
By
reducing their blood levels of cholesterol, individuals
decrease their risk for heart disease and stroke.
Another
benefit of high fiber intake seems to be better weight
control. Persons who eat adequate amounts of bulky fiber-rich
foods "simply don't have room" for as much
fat as many Americans now consume, she says
The
Circulation article is aimed at alerting medical professionals
about the needs for addressing fiber intake as well
the needs for limited consumption of fat. "By concentrating
on some of these inexpensive foods a lot of us usually
ignore or avoid - like the lowly bean - we could vastly
improve our nutritional health and save money,"
she notes. "Many of these foods have the added
benefit of being high in complex carbohydrates, vegetable
protein and antioxidants as well as being free of saturated
fat and generally low in calories."
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