"Watching what you eat will go a long way towards keeping your heart healthy," Dr.Cheng-Han Chen, MD,a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center, tells Parade.
"While protein is essential for muscle repair and helping you feel full, micronutrients—vitamins and minerals—are important because they power hundreds of vital processes that keep your heart functioning smoothly, blood pressure balanced and electrical signals strong," says Dr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s structural heart division.
"Fiber can help with gut digestion, but it also can improve heart health by reducing bad (LDL) cholesterol, reducing blood pressure and improving inflammation," states Dr. Srihari S. Naidu, MD, a professor of medicine in the Division of Cardiology at New York Medical College. "Through its effects on the gut, most weight loss can also be achieved. Fiber also reduces gut absorption, which can help regulate blood sugar levels in those with diabetes."
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The #1 Best High-Fiber Snack for Heart Health, Cardiologists Say
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Dr. Geloo notes that the heart-health risk factors that fiber can help lower include high LDL ("bad") cholesterol, high total cholesterol, and chronic inflammation, which raise the likelihood of developing heart disease. But the benefits of walnuts don't stop with their nearly 2 grams of fiber per ounce. Walnuts are loaded with other heart-friendly nutrients that team up with fiber to support you.
In other words, fiber and healthy fats are a power duo for your cardiovascular system.
Dr. Naidu adds that walnuts also contain:
MagnesiumVitamin E Folate ManganeseCopperVitamin B6 Phosphorus PolyphenolsMelatonin PhytosterolsRelated: Cardiologists Say This Popular Cooking Method May Be Worse for Your Arteries Than Butter
However, Benson says your heart may crave more walnuts.
Related: It’s Possible To Reverse Heart Failure—Here’s What That Means, According to Cardiologists
Pair Walnuts With These Foods for an Even Higher-Fiber Snack
"Pairing walnuts with high-fiber carbohydrates is an easy way to increase total fiber intake," Benson explains.
PearsApplesBerriesStirred into plain oatmeal
"Combining the fat from the walnuts with the fiber from fruit or whole grains also helps with satiety and steadier blood sugar response," Benson adds.
If walnuts aren't for you, trust that you can still reap the heart-health benefits of fiber through other snack ideas. Cardiologists and a registered dietitian recommend:
Edamame. Benson loves edamame for its fiber, plant protein and healthy fat—a true 3-in-1.Chia seed pudding. "Personally, I love chia-seed pudding and will also take it as a side dish for breakfast whenever I have the chance," Dr. Naidu raves.Fruit. Yep. It's that simple. Grab-and-go snacks are often highly processed, but you can keep a whole-food option in your kitchen to benefit your heart. "Fruits such as raspberries, apples and pears are a great choice for a high-fiber snack," Dr. Chen says.Roasted chickpeas. Dr. Geloo is a huge fan. "They are packed with fiber and protein, aiding in digestion and supporting healthy cholesterol levels," he says. "Simply toss canned chickpeas with olive oil and spices and roast until crispy for a satisfying, crunchy and savory nutrient-dense snack."Related: This Nutrient Is Key for Protecting Your Heart After 50, According to a Cardiologist
Sources:
Sound the fiber alarm! Most of us need more of it in our diet. American Heart Association. Dr. Cheng-Han Chen, MD, a board-certified interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical CenterDr. Srihari S. Naidu, MD, a professor of medicine in the Division of Cardiology at New York Medical CollegeDr. Nadim Geloo, MD, a cardiologist and the senior director of medical affairs for Abbott’s structural heart divisionNuts, walnuts, English, halves, raw. FoodData Central. Therapeutic Potential of Alpha-Lipoic Acid: Unraveling Its Role in Oxidative Stress and Inflammatory Conditions. Current Issues in Molecular Biology.Kathleen Benson, CSSD, CPT, RDN, a registered dietitian at VNutritionHence then, the article about the 1 best high fiber snack for heart health according to cardiologists was published today ( ) and is available on Parade ( Saudi Arabia ) The editorial team at PressBee has edited and verified it, and it may have been modified, fully republished, or quoted. You can read and follow the updates of this news or article from its original source.
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