Eat More Fibre

Dietitians recommend that healthy men consume about 38 grams of fibre a day and healthy women consume about 25 grams a day.¹⁶ However, most people eat less than half of the recommended amount. A number of studies have shown that the soluble fibre in whole grain foods such as oatmeal, can help reduce blood cholesterol levels, particularly in people with high cholesterol.^17,18 Soluble fibre decreases the absorption of saturated and trans fats and dietary cholesterol by your body.

Adding more fibre to your diet will help keep your cholesterol levels in check and protect your heart health. Increase your fibre levels gradually by substituting high-fibre foods for low-fibre foods. You'll find a helpful list of high-fibre foods on the Healthy Tips page. As you add more fibre to your diet, remember to drink plenty of water to keep your bowels functioning normally.

High-fibre diets reduce heart disease risk¹⁷

In a Harvard study of over 40,000 male health professionals, researchers found that people who ate a high-fibre diet had a 40% lower risk of coronary heart disease than people who ate a low-fibre diet.

Tips for adding more fibre to your diet

• Eat whole fruit instead of drinking fruit juices.
• Switch from white rice to brown rice.
• Eat whole grain bread instead of white bread.
• Snack on raw vegetables instead of chips, crackers, or chocolate bars.
• Substitute legumes (dried peas, beans, lentils) for meat two to three times a week.
• Mix bran into yogurt for a quick and tasty high-fibre snack.

These foods are full of fibre, so add them to your menu often: