Fibre & Heart Health: A Match Made in Heaven

February is Heart Health Month, so let’s talk about one powerful way to support it - the unsung hero of nutrition: fibre! When we think about maintaining heart health, we often focus on exercise, stress management, and avoiding unhealthy habits like smoking or binge drinking. But one of the most effective, yet often overlooked, factors in keeping your heart in top shape is fibre. Yes, fibre — the indigestible part of plant foods that plays a crucial role in maintaining digestive health. But its benefits go far beyond the gut and helping you poop; fibre is a powerful ally for your cardiovascular system as well. Today, we’ll look at how fibre supports heart health and why it's an essential part of a heart-healthy diet.

Lowering Cholesterol Levels

One of the most well-established benefits of fibre, especially soluble fibre, is its ability to reduce cholesterol levels. Soluble fibre, which is found in foods like oats, beans, lentils, fruits, and vegetables, forms a gel-like substance in the digestive tract, not too dissimilar to when you soak chia seeds in water. This substance binds to cholesterol and bile acids, which are made from cholesterol, and helps to remove them from the body.

By reducing the amount of cholesterol circulating in the bloodstream, soluble fibre helps lower low-density lipoprotein (LDL) cholesterol, often referred to as "bad cholesterol." High levels of LDL cholesterol are associated with plaque buildup in the arteries, which can lead to atherosclerosis — a major risk factor for heart disease and stroke.

Research suggests that eating at least 5 to 10 grams of soluble fibre per day can lower LDL cholesterol levels significantly, helping to reduce the risk of cardiovascular disease. For context, one baked potato with skin has around 5g of fibre. One cup of baked beans has around 14g of fiber (but note, the regular high street beans also have a lot of added sugar!), one medium apple has around 3.7g of fibre.

Regulating Blood Pressure

High blood pressure, or hypertension, is another term you’ve likely heard when people talk about heart health. High blood pressure can damage artery walls and put extra strain on heart muscles as it works to maintain an increased pressure. The great news is a diet rich in fibre helps maintain a healthy weight and reduces inflammation, both of which are critical for healthy blood pressure levels. Additionally, fibre-rich foods often contain potassium, which is essential for balancing sodium in the body and supporting normal blood pressure levels. These include bananas, apricots, tomatoes, beetroot, spinach, potato and squash.

Several studies have shown that people who consume more fibre tend to have lower blood pressure. In fact, a large study published in the American Journal of Clinical Nutrition found that individuals who ate more fibre were less likely to develop high blood pressure over time, suggesting that a fibre-rich diet can be an effective preventative measure against hypertension.

Maintaining Healthy Blood Sugar Levels

Uncontrolled blood sugar levels can damage blood vessels and contribute to heart disease. Fibre helps regulate blood sugar levels, particularly soluble fibre, by slowing the absorption of sugar into the bloodstream. This helps prevent spikes and crashes in blood sugar, making it easier for the body to maintain stable levels. Have you ever heard of foods being promoted as having a low glycemic index? This is often because they’re high in fibre.

Maintaining balanced blood sugar levels overall is essential for reducing your risk of chronic disease. In particular, high blood sugar levels is a precursor to diabetes, and people with diabetes have a higher risk of heart disease. It can be a pretty scary domino effect, so by simply adding fibre to your meals everyday you’re doing your heart a world of good. All fruit and vegetables contain soluble fibre but some great sources are avocados, sweet potatoes, oranges and brussel sprouts. For an easy meal on the go the PRESS Glow Soup has nearly one third of your daily fibre requirement.

Weight Management

Being overweight or obese is one of the strongest risk factors for heart disease, and is often associated with a low nutrient, high calorie diet. The problem with these types of diets, is that fibre is stripped out of processed foods. This is just so terrible for our bodies in many ways but most importantly, a high-fibre diet can help with weight management in several ways. First, fibre adds bulk to meals, helping you feel fuller for longer, which can prevent overeating. It also slows down the digestion of food, contributing to a more gradual release of energy and preventing hunger pangs.
Moreover, fibre-rich foods tend to be low in calories but high in nutrients, making them an excellent choice for those looking to lose or maintain weight. As mentioned earlier, it also helps to balance blood sugars which reduces inflammation, cravings and energy crashes. 

Whilst the effect of a high fibre diet is not an immediate weight loss solution, over a lifetime this significantly helps our bodies stay within a healthy weight range. 

Reducing Inflammation

When the body experiences chronic inflammation, it can damage blood vessels and promote plaque buildup in the arteries. Fibre rich foods, particularly from fruits, vegetables, nuts, and seeds, come naturally packed full of antioxidants and anti-inflammatory compounds that help reduce inflammation in the body. This can have a protective effect on the cardiovascular system, helping to reduce the overall risk of heart disease. 

Supporting Healthy Gut Microbiome

Emerging research has revealed a fascinating link between gut health and heart health. The gut microbiome, the community of bacteria living in your digestive tract, plays a significant role in many aspects of overall health, including heart disease risk. Fibre acts as a prebiotic, nourishing beneficial gut bacteria, which in turn produce short-chain fatty acids (SCFAs). These SCFAs help reduce inflammation, regulate blood sugar, and even support healthy cholesterol levels. A healthy gut microbiome is associated with better heart health outcomes, and consuming a fibre-rich diet is one of the best ways to support your gut microbiota.

Conclusion: How Much Fibre Do You Need?

As you can see, nothing works in isolation when it comes to eating well. Fruits, vegetables and grains all naturally include high levels of fibre, as well as vitamins, minerals and antioxidants. Every piece of unprocessed, naturally occurring food you eat is an amazing buffet to your body, servicing not just your heart health, but gut health, weight management and blood sugar support.

To reap the heart-healthy benefits of fibre, experts recommend that adults aim for at least 30 grams of fibre per day, with a focus on a variety of fibre-rich foods such as whole grains, legumes, fruits, vegetables, nuts, and seeds. While it’s important to get enough fibre, it’s equally crucial to ensure that the fibre you consume is varied and comes from whole, minimally processed foods. Please also keep in mind that meat does not contain fibre, a common misconception.

What would a day of fibre rich eating look like?

Breakfast 
Half cup of oats - 5g
1 tablespoon of chia seeds - 5g
Half cup of raspberries - 4g

Lunch
PRESS Petit Pois Pea and Fresh Mint Soup - 10.7g

Dinner
Salmon - 0g
One cup of sweet potato - 4g
One cup of cooked kale - 2.6g 
Half an onion - 1g

Total: 32.3g

Incorporating more fibre into your diet is an easy and effective way to support heart health. With benefits ranging from improved cholesterol levels to better blood sugar control and reduced inflammation, fibre is a true powerhouse nutrient that deserves a prominent place in your heart-healthy lifestyle.