High Fiber and Cardiovascular Disease

By understanding the connection between high fiber and cardiovascular disease, you can modify your diet and help manage your risk of developing CVD.

Question: Can eating a diet high in fiber reduce my risk of developing cardiovascular disease?

Answer: Yes, several studies have linked high-fiber diets to a reduced risk of developing cardiovascular disease (CVD).

Current fiber recommendations are for women to consume 25 grams/day and for men to consume 38 grams/day. However, surveys show that a meager 5% to 9% of Americans meet those fiber recommendations. Fiber is found in plant foods — fruits, vegetables, nuts, seeds, beans, lentils and cereal grains. Not only is eating more fiber important for reducing CVD risk, the type of fiber in your diet may be important as well.

A 2022 study published in the Journal of the American Medical Association found that while a high total fiber intake was linked to less inflammation and a reduced risk of developing CVD, the strongest link for prevention was found with the intake of cereal fibers, such as oats, barley, rye and wheat. While the study included only people over the age of 65, the researchers suggested that the findings are likely to hold for younger people as well.

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Related: Six high-fiber vegetables

We all know that consuming a good amount of fiber is important for our overall health, but do we really know why? Nutrition expert Meghan Novoshielski M.S., RDN, explains, “Eating more high-fiber vegetables is one of the best things people can do for their health.” She adds, “Fiber helps with weight loss, keeps blood sugars stable, protects cardiovascular and digestive health, and fuels a healthy gut microbiome.” And while many vegetables contain an adequate amount of fiber, Novoshielski says that a good rule of thumb for even more fiber is to grab veggies that are darker in color, like spinach.

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