Fiber Decreases Risk of Heart Disease

Category: Diet and Nutrition

Diets high in fiber have been proven to lower cholesterol and decrease the risk of heart disease. The recommended daily consumption of fiber is 20-35 grams, an amount that supersedes the average intake of 10-14 grams per day.

Dietary fiber exists in two forms: soluble from fruits and grains and insoluble mainly from vegetables.

A new study published in the American Journal of Clinical Nutrition found that fiber also lowers the level of CRP, or C - reactive protein, in the blood. CRP is a marker of inflammation in the body and can be chronically elevated. Because of the association between inflammation and heart disease, CRP has been determined to be an independent marker of heart disease risk, regardless of family history, total cholesterol and weight.

The study enrolled 524 adults and measured the levels of CRP in the blood as well as dietary intake of fiber, and lifestyle factors that would affect heart disease risk. Measurements were taken 5 times over the course of one year.

At conclusion of the study, dietary fiber intake was assessed as sub par in this population of American citizens. The group with the highest intake only had an average daily fiber consumption of 22 grams, just making the recommended amount.

The group with the highest intake of fiber was 63% less likely to have an elevated CRP, therefore equating lower risk for heart disease.

The authors suggest that Americans increase the daily intake of fiber to protect against heart disease. Fiber provides a benefit in not just one, but two means by decreasing cholesterol and also by lowering CRP in the blood, a marker of inflammation. It is not clear if the two actions of fiber are related, more studies are needed to determine the relationship. However, it is clear that inflammation damages the lining of blood vessels making them more susceptible to narrowing of the lumen due in part to high cholesterol.

Posted by Kristopher Foster on September 7, 2013 11:00 AM