Heart Health Research Paper

Consuming too many carbs can lead to low other nutrient intake, excess energy, dental carries, weight gain and hyperglycemia.

Of course, kale must be eaten to attain the full benefits of fiber. It is an excellent anti-inflammatory.

In addition to more fiber, you should be eating fewer refined carbs -- such as those found in processed foods like white bread, white pasta and crackers.

Not all carbs are nutritious. "Good" ones are processed and are full of vitamins and minerals, for example: whole-grain pasta and bread, veggies, and fruit. "Bad" ones come from foods like white bread and sugary sweets, which are full of calories and don't have a lot of nutritional value.

Fiber keeps things moving along in your gut, which means getting plenty of it is especially important for a good functioning gastrointestinal system. Legumes and lentils are an excellent source of fiber that acts as food for good gut flora and helps these important colonies survive in your gut.

Seeds, whole grains and nuts have fiber. Vegetables, fruits and beans also contain adequate amounts of fiber. Over four grams of fiber is considered to be an excellent source. You can find kidney beans, artichokes, raspberries, and cereals which are high in fiber, all have four grams of fiber. When food has between one and three grams of fiber they are considered good sources of fiber. Some of these foods are spinach, cauliflower, plums, broccoli, almonds, whole wheat bread, and crackers.

Limit high cholesterol foods such as red meat, and replace it with beans which are low in cholesterol and high in fiber.

Carbohydrates tend to be put into a negative light; there are many diets out there called “no-carb or low-carb” but are these doing our bodies any good? When many hear the word carbs they tend to jump straight to bread, pastas, and cookies. However, this is not true many fruits, vegetables, nuts, and grains are carbohydrates as well. According to “Fear no Carbs” an article published in 2014 found that participants of low-carb diets had a “30% higher risk of death from all causes in the long run.”

Changes that I would make among my vegetables, fruits, meat and meat alternatives and grain choices to increase my fiber intake would be to eat whole fruits instead of drinking fruit juice,

Vegetables/Salads - All vegetables and salads but make sure they are not high in carbohydrate, and

All grains are okay to eat. Try to choose whole grains, such as whole wheat bread, oatmeal, or brown rice.

It increases GI motility, prevents constipation, and helps control diverticular disease. Fibre can be known to speed up the killing of cancer-causing substances produced by bacteria in the large intestine. Evidence may suggest a link between colon cancer and low fibre intake and a good effect of fibre in patients with functional bowel disorders, Crohn disease, obesity, and hemorrhoids. Soluble fibre which is mainly found in fruits, vegetables, oats, barley, and legumes can reduce the postprandial increase in blood glucose and insulin and can reduce cholesterol

• Eat a balanced diet consisting of fiber, unsaturated fats, lean protein, fruits, and vegetables.

A person’s diet is often underestimated as a risk factor for heart disease, however that is not necessarily the case. Many risk factors such as obesity and high blood pressure can be traced back to the individual’s diet. A piece of common advice by health care professions is often reduce the amount of fat and cholesterol in the diet. This is probably the most important when trying to prevent heart disease because “unhealthy fats can cause the buildup of plaque in your blood vessels, particularly your arteries.” (livestrong) This plaque can cause a blockage in the arteries, preventing blood from getting to the heart which often leads to heart attacks. A diet consisting of a lot of saturated fats can end up increasing cholesterol levels which also contributes to the build up of plaque. Another major component of diet that is related to heart health is a person’s sodium intake. According to the American Heart Association

Your diet should consist of fresh fruit, leafy green vegetables, nuts, seeds, fish, poultry, turkey, lean beef, and whole grains. Spinach, kale, chia seeds, white beans, and bok choy are high in calcium and other nutrients, so consume them regularly. Choose fat free and low fat dairy over whole versions, replace sugar with stevia, and eat small, frequent meals throughout the