Increasing dietary fiber intake—by as little as one extra portion of whole grains plus more fruit and vegetables—can decrease risk of both cardiovascular disease (CVD) and coronary heart disease (CHD), according to a new study published in the British Medical Journal.
Researchers at the University of Leeds reviewed literature published since 1990 in healthy populations concerning dietary fiber intake and CVD risk. They took data from six electronic databases regarding populations in the United States, Europe, Japan and Australia. Fiber intake—total, insoluble (whole grains, potato skins, etc.), soluble (legumes, nuts, oats, barley, etc.), cereal, fruit, vegetable and other sources—was assessed.
Results from analyses of total, insoluble, fruit and vegetable fiber intake showed the likelihood of a CVD or CHD event steadily lowers with increasing intake. In soluble fiber, a higher reduction was seen in CVD risk than CHD risk and for cereal fiber, the reduced risk of CHD was stronger than the association with CVD. Greater intake from fruit fiber was associated with lower CVD risk.
A significantly lower risk of both CVD and CHD was observed with every additional 7g per day of fiber consumed, which can be achieved through one portion of whole grains (found in bread, cereal, rice, pasta) plus a portion of beans/lentils, or two to four servings of fruit and vegetables.
While both CVD and CHD has declined in some European countries and the United States, it still remains a significant issue accounting for almost half (48%) and a third (34%) of all deaths in Europe and the United States.
