Dietary fiber eases waste removal in the body's excretory system and reduces the risk of developing diabetes, heart disease and obesity, according to Mayo Clinic. Women under 50 need to consume approximately 25 grams of daily fiber, while 38 grams are recommended for men in the same age group.Know More
Fiber is a non-digestible carbohydrate commonly found in whole grains, nuts, vegetables, fruits and legumes. Soluble fiber regulates hunger and calorie intake by dissolving in water, forming a gel-like substance that slowly passes through the system and makes the stomach feel full, according to WebMD. Insoluble fiber helps food and waste travel through the body faster and enables healthy bowel movements. Without sufficient fiber intake, stool may become too hard or thin and watery, causing constipation.
High-fiber foods are often low in calories, making them ideal for weight control. In a balanced diet, fiber helps stabilize blood sugar levels and reduce the production of harmful cholesterol, according to Mayo Clinic. WebMD suggests fostering a healthy high-fiber diet by avoiding refined grains, such as white bread, and sticking to whole-grain breakfast cereal, rice and pasta. Fruit and raw vegetables are good substitutions for high-calories snacks, and fiber-rich nuts and legumes beef up recipes.Learn more in Nutritional Amounts & Limits
Patients who are not at risk of developing heart disease should aim to keep their LDL cholesterol levels between 100 and 129 milligrams per deciliter of blood, according to Mayo Clinic. These same patients should also keep their HDL levels above 60 milligrams per deciliter of blood.Full Answer >
The cholesterol/HDL ratio is a metric that helps determine a person's risk of developing heart disease, explains Mayo Clinic. A person with a high cholesterol/HDL ratio has a higher risk of developing heart disease than a person with a lower cholesterol/HDL ratio.Full Answer >
Omega-3 fatty acids are considered healthy because these essential nutrients reduce the risk of dying from heart disease, according to the Mayo Clinic. Despite warnings about eating fish with elevated mercury levels, eating one serving of oily ocean fish at least twice per week has shown to reduce heart disease when the fish are baked or broiled rather than deep-fried.Full Answer >
According to Harvard Health Publications, a 15-year study showed that participants who received 25 percent or more of their daily calories from sugar were twice as likely to die of heart disease than participants whose diet included less than 10 percent extra sugar. Moderation is key for a healthy diet.Full Answer >