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Fiber has an impressive effect on heart health, lowering cholesterol, blood pressure and heart disease risk.
No wonder cardiologists say doctors should screen patients for fiber intake and “advocate for fiber-rich diets,” according to Cardiology, the magazine of the American College of Cardiology.
Many heart doctors also prioritize fiber in their own lives as part of a heart-healthy lifestyle.
Dr. Nieca Goldberg, a cardiologist and clinical associate professor at the NYU Grossman School of Medicine, shares her favorite foods to add more fiber to her diet.
Cardiologist Tip of the Day: Start the Day With Oatmeal
“Every morning, I eat steel cut oatmeal with a mixture of raspberries and blueberries and almonds, and I add cinnamon, cardamon and vanilla to when I cook the oatmeal,” Goldberg tells TODAY.com.
“I (also) eat lots of vegetables and salads.”
Other cardiologists also previously said oatmeal was one of their favorite breakfasts.
Why It Matters
A typical serving of oatmeal provides about 4-5 grams of fiber, which gets people closer to the 25 to 38 grams of fiber they should eat per day.
But only 5% of the U.S. population eats the recommended amount of fiber, the National Institutes of Health notes, missing out on important health benefits.
Beta-glucan fiber, the type of soluble fiber in oats, “actually clings to cholesterol the body and takes out the bad (LDL) cholesterol,” registered dietitian Natalie Rizzo, nutrition editor for TODAY, previously explained.
Diets naturally rich in fiber also reduce hypertension, or high blood pressure, according to Cardiology. There's "compelling evidence" dietary fiber prevents the development of cardiovascular disease, researchers note.
Raspberries are packed with fiber, while blueberries are a good source of it as well. Almonds are among nuts with the most fiber.
Goldberg also relies on high-fiber vegetables to reach her daily fiber needs.
How to Get Started
Cardiologists advise making a small cup of oatmeal for breakfast made with water, not milk or butter, and loaded high with berries, plus additional heart-healthy ingredients such as ground flax seed or a few walnuts.
Steel cut oats are the least processed type of oatmeal, contain the most fiber and can be especially tasty, but they take longer to cook than rolled oats or instant oats.
For more ideas on how to get more fiber, download the Start TODAY app to get meal plans and healthy snack tips.
TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.
