Saturday 24 February 2018

Fibre can reduce heart disease risk

Porridge with half a banana
Porridge with half a banana
Prunes... packed with soluble and insoluble fibre. Deposit photos

There is strong evidence that eating plenty of fibre is associated with a lower risk of heart disease, stroke, type 2 diabetes and bowel cancer.

According to a new study, eight out of 10 Irish adults are not eating enough fibre so we've come up with simple ways in which you can introduce more fibre into your diet.

• Choose a higher-fibre breakfast cereal such as plain wholewheat biscuits or plain shredded whole grain. Porridge oats are also a good source of fibre.

• Go for wholemeal or granary breads, or higher fibre white bread, and choose wholegrains like wholewheat pasta, bulgur wheat or brown rice.

• Opt for potatoes with their skins on, such as a baked potato or boiled new potatoes.

• Add pulses like beans, lentils or chickpeas to stews, curries and salads.

• Include plenty of vegetables with meals, either as a side dish or added to sauces, stews or curries.

• Have some fresh or dried fruit, or fruit canned in natural juice for dessert.

• Dried fruit can increase the risk of tooth decay, so it's better if it is only eaten as part of a meal, rather than between.

• Snack on fresh fruit, seeds or unsalted nuts.

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