Fiber-Rich Foods to Fuel Your Heart
The following article was written by Heinen’s Chief Dietitian, Melanie Jatsek RD, LD.
Listen to this Article
Heart health is a topic I am frequently asked about, specifically, people want to know how to reduce blood pressure, raise protective HDL cholesterol, and lower LDL cholesterol.
While we’re on the subject, let’s dig into these and other heart health metrics before we talk about food choices that can help optimize these numbers.
Key Metrics to Assess Heart Health
When it comes to heart health, there are a few numbers you should know. These are pretty routine tests, so if you haven’t seen your doctor in over a year, it would be wise to schedule an appointment sooner rather than later.
- Blood pressure: This is the force of your blood pushing against the walls of your arteries. Goal is less than 120/80 mmHg.
- Total cholesterol: Shows how much cholesterol is circulating in your blood. The goal is less than 200 mg/dL.
- High-density lipoprotein cholesterol (HDL): Known as your “good” cholesterol because it moves cholesterol from your arteries to your liver. The goal is 60 mg/dL or above.
- Low-density lipoprotein cholesterol (LDL): The “bad” cholesterol that, in excess, contributes to plaque buildup in your arteries. The goal is less than 100 mg/dL.
- Triglycerides: Triglycerides are a type of fat found in your blood, and high levels may raise the risk of coronary artery disease. Goal is less than 150 mg/dL.
If your numbers fall outside the healthy range, the good news is help is closer than you think! Just walk through the main entrance of any Heinen’s, and you’ll find it—the Produce Department.
In addition to their abundance of natural plant pigments, dietary fiber also plays a star role in optimizing heart health.
What is Dietary Fiber?
Fiber is the carbohydrate portion of a plant that you can’t digest or absorb. We lack the enzymes required to break down fiber, so it travels through our digestive system unchanged, where it helps support digestive regularity, growth of beneficial bacteria, healthy cholesterol, balanced blood sugar, and a healthy weight.
Fiber Recommendations
To receive all the benefits from fiber, you should aim to get between 30 and 35 grams each day. Unfortunately, the average American takes in only 10-15 grams.
Fiber is found only in plants. And while you don’t have to become a vegetarian, you can only increase fiber with these foods:
- Fruits
- Vegetables
- Leafy greens
- Legumes (beans, split peas, lentils)
- Nuts and seeds (almonds, walnuts, hazelnuts, and chia, flax, hemp, pumpkin, and sunflower seeds, etc.)
- Whole grains (oats, barley, brown rice, quinoa, sprouted whole grain bread, etc.)
30 Heart-Healthy Fiber-Rich Foods at Heinen’s
To help you achieve the recommended 30-35 grams of fiber per day, here are the top fiber-rich foods in Heinen’s Produce, Frozen, Grocery, and Wellness departments.
Produce Department
- 1 cup sliced avocado: 10 grams
- 1 cup sliced jicama: 6 grams
- 1 medium pear with skin: 6 grams
- 1 medium apple with skin: 5 grams
- 2 cups broccoli: 5 grams
- 1 cup raw carrots: 5 grams
- 2 cups cooked kale: 5 grams
- 1 cup blueberries: 4 grams
- ¼ cup raw almonds: 4 grams
- 1 small sweet potato with skin: 4 grams
- 1 cup Brussels sprouts: 3 grams
- 2 Fresh Energy medjool dates: 3 grams
Frozen Department
- 1 cup Heinen’s frozen raspberries: 9 grams
- Blue Zones Kitchen burrito bowl: 7 grams
- Actual Veggies Black Bean veggie burger: 6 grams
- ½ cup Pictsweet Farms blackeye peas: 4 grams
- ½ cup Seapoint Farms organic shelled edamame: 4 grams
- 1 cup Grain Trust brown rice: 3 grams
Grocery Department
- ½ cup cooked Heinen’s lentils or split peas: 10 grams
- 1 cup Nature’s Path Flax Plus Multigrain Flakes cereal: 7 grams
- Lentiful Low Sodium Vegetable Harvest instant lentils: 6 grams
- ¼ cup One Degree sprouted steel cut oats: 5 grams
- That’s It Apple & Strawberry fruit bars: 4 grams
- 1 slice Silver Hills Sprouted Power Squirrelly bread: 4 grams
- 1 oz. Endangered Species Chocolate Strong + Velvety Dark Chocolate (88% Cocoa): 4 grams
- 6 Top Seedz crackers: 3 grams
Wellness Department
- 1 Olipop prebiotic soda: 9 grams
- 1 IQBar: 8 grams
- ¼ cup Heinen’s ground flaxseed: 6 grams
- 1 tablespoon Heinen’s chia seeds: 5 grams
2 Fiber-Filled Meal Ideas
Two staple meals that I enjoy every day are smoothies and salads. Check out the fiber content of each:
- Smoothie made with 1 cup raw kale + 1 cup frozen raspberries + 1 tbsp. chia (add protein powder and unsweetened plant-based milk of choice) = 17 grams of fiber
- Leafy green salad made with chopped raw veggies + ½ cup cooked lentils + sliced apples or pears (add protein of choice and drizzle with Heinen’s extra virgin olive oil) = 20 grams of fiber
Key takeaway:
My hope is that you feel empowered to protect your precious heart by making fiber-rich foods part of every meal. I think the easiest and least intimidating place to start is with a daily salad. So, grab a bowl and fill it with leafy greens and your favorite chopped vegetables, then top it off with fresh berries or apple slices. And if you’re up for the challenge, a scoop of beans, peas, or lentils. I know you can do it!
