Beat goes on if the heart is treated right

Cannon Health and Wellness Center

According to the American Heart Association, heart disease is the leading killer of Americans today; with heart attack is its most visible sign. High blood pressure is a leading contributor to heart attacks and strokes.

February is Heart Health Month and is time to consider ways to reduce the risk of developing heart related conditions. High risk activities include smoking, high cholesterol, poor weight management, physical inactivity, as well as poor eating habits.

One food type that helps lower the risk of high blood pressure and heart disease is fiber. It reduces cholesterol levels and even prevents constipation and other intestinal problems. Fiber is one of the best ways of avoiding and reversing cardiovascular disease. Eating 20 grams or more of fiber daily reduces cholesterol significantly. With more fiber, exercise and less fat in the diet, people are on their way to a healthy heart.

Found only in plants, fiber is the part of the plant that cannot be digested by the body. There are several different types of fiber, but they are commonly separated into two major classes; soluble and insoluble, both of which should be eaten daily.

Soluble fiber is believed to aid the performance of several body functions. Studies have found that when combined with a low fat diet, consuming soluble fiber may help lower cholesterol, and therefore, prevent heart disease. In addition, it may play a role in regulating blood sugar levels, which is important for diabetics.

Insoluble fiber also has health benefits. Acting as bulk in the intestines, insoluble fiber helps keep the digestive system running smoothly, aiding or preventing constipation and other intestinal problems.

Studies also indicate that diets rich in insoluble fiber may lower the risk of some types of cancer. For individuals watching their waistline, high fiber foods are helpful for weight control because it is more filling, requires more chewing time, so people eat less. Most high fiber foods are high in vitamins and minerals and low in fat which can cut calories.

Some good sources of soluble fiber include legumes such pinto beans, kidney beans, black-eyed peas, various grains like rice, oats, barley and corn and some fruits and vegetables such as apples, oranges, carrots, and potatoes. Good sources of insoluble fiber include wheat bran, whole grains and fruits or vegetables such as strawberries, pears, bananas, green beans, broccoli and peppers. These foods may contain both soluble and insoluble fiber.

The average American consumes 10 to12 grams of fiber daily. The goal for fiber intake is 20 to 35 grams per day.

Children also need fiber. For children ages 3 to 18, use the child’s age plus five to determine the grams of fiber needed daily. This can be achieved by including at least five servings of fruits and vegetables and four to seven servings of whole grain breads, cereals, rice and pasta. Check labels for the fiber content.

In recognition of Heart Health Month people should try to increase their fiber. Add one high fiber food, adjust to it, then add another and always remember to drink more fluids, at least eight cups every day, to keep the fiber moving through the digestive tract.

To sign up for a healthy heart class call, Tech. Sgt. Alonzo Cromwell at 784-1004.