DIETARY FIBRE – An ESSENTIAL for a HEALTHY HEART

Why is it important for keeping your heart healthy?

Heart disease is the leading cause of death globally for both men and women. Globally, of all deaths due cardiovascular disease, 85% were due to heart attack and stroke. In the United States, heart disease is the leading cause of death of which about 655,000 Americans die from heart disease each year¹. Although heart disease is the second leading cause of death in Canada there are about 2.4 million Canadian adults (age 20 and over) are living with diagnosed heart disease². Asia country like Malaysia, every day there are about 50 persons die from heart disease³.

 

Unhealthy diet, physical inactivity, tobacco use and harmful use of alcohol are harmful to your heart. An unhealthy diet by itself can cause high blood pressure, high blood glucose, high blood cholesterol and overweight and obesity. And, they all are key risk factors for heart disease. 

 

Healthy lifestyle choices can help you prevent and reduce your risk of developing heart disease, yet heart disease still the number one global health threat. The question is how making a change in return for a healthy heart? 

 

How about start the change by eating more fibre-rich foods?

High blood cholesterol, high blood glucose and overweight and obesity can increase your risk of developing heart disease. Eating more fruits and vegetables not only they are low in calorie and zero cholesterol they contain fibre – a crucial nutrient of heart healthy diet. Besides, whole grains and legumes are also good sources of fibre for your consideration.

We know that fibre comes in two varieties, namely soluble and insoluble fibres. You need both because they are beneficial to your heart health. Let’s take a look how fibre helps in regulating the key risk factors for heart disease:

1.     Lowering blood cholesterol 

Fibre has cholesterol-lowering ability. In this case, the soluble fibre plays a major role – lowering the low-density lipoproteins (LDL), the so called “bad” cholesterol. How does it work? By binding to bile acids. Bile acids are produced for to digest and absorb fats in the small intestine. Soluble fibre traps bile acids and prevent them from reabsorption in the small intestine. These unabsorbed bile acids will be excreted as body’s waste. Subsequently, liver will use cholesterol to produce new bile acids, thus reducing blood cholesterol. 

 

Lowering your blood cholesterol, particularly the “bad” cholesterol and maintaining a healthy level is crucial for your heart health. High cholesterol will cause a build-up of fat in your blood vessel making it difficult for oxygen-rich blood to flow through your arteries. Heart attack may occur when there is a total blockage. 

 

2.     Stabilising blood glucose 

Foods that cause sudden increases in blood sugar are harmful to heart because high blood sugar can damage blood vessels and the nerves that control your heart. 

 

You need fibre to keeps your blood sugars from spiking. Foods higher in soluble fibre can help control your blood sugar levels at the same time increase your sensitivity to insulin by slowing down the absorption of sugar from food.  

 

3.     Managing healthy weight

It is long been known that an overweight or obese person has higher risk of developing serious diseases and health conditions such as high blood pressure, type-2 diabetes and high blood cholesterol – these are a combination of risk factors that increases one risk of developing heart disease. 

 

Managing a healthy weight and preventing from being overweight and obese become crucial for keeping your heart healthy. 

 

If you have grains for your breakfast, are they whole grains? Perhaps, you may consider to replace refined grains with fibre-rich whole grains. Whole grains are considered fibre-rich food which can help you feel full and satisfied – and this can help you from overeating. In fact, a diet of high-fibre foods tends to take longer to eat and to be less calories. This is because high-fibre foods come only from plants-based foods such as fruits, vegetables, legumes and whole grains. They are high in fibre and nutrients and yet low in calorie.

 

The benefits of dietary fibre come in package! Dietary fibre reduces your blood cholesterol level which has a direct implication on your heart health. It also helps in regulating your blood glucose and managing your weight by which reducing your risk of developing heart disease. 

 

Increase the dietary fibre intake as well as diversify the sources because you need both soluble and insoluble fibre to keep your heart healthy. 

 

The table below illustrates the fibre content of common plant-based foods. By including more plant-based foods in your meals do you more good than harm particularly to your heart health. 

Source: Jau-Fei Chen. 2015. Nutrition.Immunity.Longevity. E.Excel International Group.

 

Sources:

1. Diabetes and your heart. 2021. https://www.cdc.gov/diabetes/library/features/diabetes-and-heart.html Accessed on 16 July 2021.
2. Dietary fiber: Essential for a healthy diet. https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/fiber/art-20043983  Accessed on 22 June 2021.
3. Heart Disease Facts. 2020. https://www.cdc.gov/heartdisease/facts.htm Assessed on 15 July 2021.
4. Heart Disease in Canada. 2017. https://www.canada.ca/en/public-health/services/publications/diseases-conditions/heart-disease-canada.html Assessed on 15 July 2021.
5. Heart Disease Malaysia’s Number One Killer. 2019. https://codeblue.galencentre.org/2019/10/31/heart-disease-malaysias-number-one-killer/ Assessed on 15 July 2021 

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals. 

NUTRIENTS AND HEART HEALTH

Healthy Heart-231 sees an unhealthy diet for heart is one high in fat, sugar and sodium, and low in dietary fibre and plant-based protein. Here, our focus is at these five nutrients which are clearly linked to heart health and disease.  

1.     Fat

Your body needs some fats from food to build cell membranes, absorb vitamins and minerals, and for blood clotting, muscle movement, and etc. But, you also need to know what fat is “good” for you and what is “bad” to limit and avoid because fats have different effects on the cholesterol levels in your body. Here, we are talking about the following major dietary fats in the foods you eat: 

•     Trans fats

•     Saturated fats

•     Monounsaturated fats

•     Polyunsaturated fats

 

The trans fats and saturated fats are commonly known the “bad” fats because they raise the bad cholesterol (LDL) levels in your blood. LDL cholesterol can increase your risk of heart disease and stroke. Trans fats can also cause inflammation contributing to heart disease, stroke and diabetes^[1]. As part of a healthy diet, monounsaturated fats and polyunsaturated fats are recommended to replace trans fats and saturated fats. Monounsaturated fats and polyunsaturated fats can lower LDL cholesterol levels when eaten in moderation.

 

Trans fats are found in fried foods like doughnuts, and baked goods such as cakes, pie, biscuits, frozen pizza, cookies, crackers, and muffins^[2]. Meanwhile, foods with saturated fats are such as fatty beef, lamb, pork, poultry with skin, beef fat (tallow), lard and cream, butter and cheese^[3]. Obviously, trans fats and saturated fats can be found in many foods that we eat every day! Limit them by reducing their portion and how often you eat them.

 

2.     Sugar

Be it added sugars or free sugars, you should not be eating and drinking too much because they contribute additional calories and zero nutrients for you. With the additional calories, it leads to weight gain and even obesity, thereby deteriorating your heart health. Besides weight gain, a dietary high in sugars can lead to an increased risk for type 2 diabetes, heart disease and other chronic diseases. 

 

Where do you get those added sugars? Soda, pop, cola, tonic, fruit punch, lemonade, sweetened powdered drinks, sports and energy drinks; dairy desserts, candy, grain-based desserts** ready-to-eat cereals, etc. Basically, added sugars and free sugars are easily found in our food and beverages which we consume every day. Cutting back on your sugar drinks and foods as part of your heart-healthy dietary plan. 

 

** The Dietary Guidelines for Americans has identified grain-based desserts as sources of added sugars and saturated fats^[4].

 

3.     Sodium

Like the fat your body needs sodium to function, but it is needed in a small amount. However, you can easily consume more than you need because most of the sodium are found in packaged, processed, store-bought, and restaurant foods^[5][6]. The key health concerns with the overconsumption of sodium is high blood pressure, and high blood pressure is a major risk factor for heart disease and stroke^[7]. High blood pressure burdens your heart and damages your arteries and organs over time. 

 

High blood pressure and high blood cholesterol are the leading causes of heart disease and stroke. 

Consuming too much foods high in fat can increase blood cholesterol levels. Consuming too much foods high in sodium can lead to high blood pressure. To avoid from developing high blood pressure and high blood cholesterol, the foods we that eat every day play an important role. 

 

Look carefully types of foods that contain trans fats and saturated fats (‘bad fats’) and those high in sodium, the packaged and processed foods give you these two unhealthy nutrients including added sugars. Adopt a whole food plant-based diet and reduce the packaged and processed foods gradually, alternatively you can choose minimally processed over the ultra-processed foods. It helps increase fibre in your diet at the same time lower the intake of trans fats, saturated fats and added sugar – a change in your dietary to prevent high blood cholesterol, high blood pressure and high blood glucose. 

 

4.     Dietary Fibre

Dietary fibre is a crucial component of heart healthy diet. Its benefits range from helping in weight control to stabilising blood glucose to lowering blood cholesterol. Dietary fibre is found only in plant foods. Therefore, it is crucial to include fresh fruits and vegetables, whole grains, and legumes in our daily meals. However, many of us consume less than 20 g of dietary fibre per day^[8]. 

 

Meta analyses show when compared to people eating less dietary fibre, people eating high dietary fibre have a lower risk of coronary heart disease, type 2 diabetes and colorectal cancer and stroke incidence and mortality^[9]. The research, on the other hand, also shows that a low dietary fibre diets can contribute to various non-communicable diseases. 

 

** We have few articles on Dietary Fibre and its heart health benefits published in this blog! You can find them at the ‘Dietary Fibre’ section.

 

5.     Protein

We need protein and we consume protein every day from the foods eaten. What is in your mind when you are asked the types of food which provide you protein? Eggs, meat, cheese, milk? Do you know that legumes are good source plant-based protein? Besides, plant-based foods also provide fibre and less saturated fat compared to high-fat meats – help minimise your risk of heart disease^[10]. 

 

Legumes, plant-based sources of protein, are:

·     All types of beans

·     Chickpeas

·     Lentils 

·     Split peas

·     Soybeans 

 

Plant-based protein foods can benefit everyone including vegans and vegetarians. 

Sources:

1.     The truth about fats: The good, the bad, and the in-between. https://www.health.harvard.edu/staying-healthy/the-truth-about-fats-bad-and-good Accessed on 5 July 2021. 

2.     Trans fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/trans-fat Accessed on 24 July 2021. 

1.     Saturated fats.  https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/saturated-fats Accessed on 23 July 2021. 

2.     Grain-based desserts in the Child and Adult Care Food Program. 2017. https://www.fns.usda.gov/cacfp/grain-based-desserts-child-and-adult-care-food-program Accessed 24 July 2021.

3.     Shaking the salt habit to lower high blood pressure. 2016. American Heart Association. https://www.heart.org/en/health-topics/high-blood-pressure/changes-you-can-make-to-manage-high-blood-pressure/shaking-the-salt-habit-to-lower-high-blood-pressure Accessed on 26 July 2021. 

4.     Poor nutrition. 2021. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/chronicdisease/resources/publications/factsheets/nutrition.htm Accessed on 26 July 2021. 

5.     Sodium. 2020. Centers for Disease Control and Prevention (CDC).  https://www.cdc.gov/heartdisease/sodium.htm

6.     Stephen AM, Champ MM, Cloran SJ, et al. Dietary fibre in Europe: current state of knowledge on definitions, sources, recommendations, intakes and relationships to health. Nutr. Res. Rev 2017; 30: 149-90.

7.     Reynolds A, Mann, J. Cummings, J, et al. Carbohydrate quality and human health: a series of systematic reviews and meta-analyses. Lancet 2019; 393: 434-45.

8.     Protein and heart health. Heart Foundation Australia.  https://www.heartfoundation.org.au/heart-health-education/protein-and-heart-health Accessed on 31 July 2021. 

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals. 

ABOUT US

What is Healthy Heart 231? 

 

The idea of Healthy Heart 231 was given birth in 2020 with encouragement from my partner, Stuart W who stands by my side all the time. 

 

Heart disease does not happen overnight or all of a sudden it happens. How we are living now affects the health our heart. 

 

Heart disease is caused by plaque starting to accumulate or build up in our arteries that supply blood to the heart. Plaque accumulation may start in childhood, adolescence and throughout our living days. Plaque formation may get worse as we age and this increases the risk of heart disease in our later years.  

 

Therefore, it is very important for you and I and us to take good care of one’s heart – the one and the only one in us. 

 

Why Healthy Heart 231? 

 

Healthy Heart 231’s vision is to encourage everyone to adopt a whole food plant-based diet, the foundation for all who wants to keep one’s heart healthy. We believe a combination of a whole food plant-based diet and a healthy lifestyle, keeping the heart healthy is doable, simple and straightforward in our daily living. 

 

What does the ICON of Healthy Heart 231 Means?

 

Green represents the plant. 

Red represents one’s heart. 

And '231' represents our diet and exercise, details as follows:

Healthy Heart was first introduced at Facebook on 30 November 2020. Now, we decide to establish a dedicated blog for readers want to keep one's heart healthy in daily lifestyle. Our desire is reaching out to many because heart disease is preventable. So, visit us online, do share our page and blog with your family members and friends. 

Find us here:

https://healthyheart231.blogspot.com

http://www.facebook.com/HealthyHeart231/

Thank you.

FuiPin, Koh

Healthy Heart 231

 

 

WESTERN DIET

Have you heard of western diet? The Western diet is loosely defined as a diet high in saturated fats, red meats, ‘empty’ carbohydrates – junk food and low in fresh fruits and vegetables, whole grains, seafood, poultry^[1]. People who practice a western diet tend to consume more processed and animal-based foods instead of plant-based whole food. 

Is this a healthy diet? Perhaps you have the answer. 

 

The most common health impacts of a western diet are:

 

1.     High blood pressure;

2.     High blood cholesterol level;

3.     High glucose level;

4.     Heart disease and cardiovascular disease;

5.     Type-2 diabetes; and 

6.     Obesity and overweight.

 

Each one interrelates with all the others. Let’s take a look. High blood pressure, cholesterol and glucose levels are health problems and can put a person at higher risk for heart disease including heart attack and stroke. On the other hand, being overweight or obese is a risk factors for high blood pressure and it can also contribute to heart disease and type-2 diabetes. Meanwhile, type-2 diabetes is a disease of high and uncontrolled blood glucose level and it also increases the risk of developing heart disease. 

In the United States, about 47% of Americans have at least one of three risk factors for heart disease: high blood pressure, high blood cholesterol and smoking^[2]. They are all connected. And, they have one common root cause – unhealthy diet. Therefore, these six health impacts are preventable through lifestyle choices – start from changing your diet! 

 

Sources:

1.     Definition of western diet. https://medical-dictionary.thefreedictionary.com/Western+diet  

2.     About heart disease. 2021. Centers for Disease Control and Prevention (CDC). https://www.cdc.gov/heartdisease/about.htm Accessed on 23 July 2021.

Disclaimer: Healthy Heart 231 information aims to help readers understand heart health, and encourage them adopting a whole food plant-based diet. It does not replace care provided by medical practitioners and other qualified health professionals.