The Heart-Healthy Nutrient That's Missing from Most Plates

When it comes to protecting your heart, few nutrients play as powerful—and yet underrated—a role as dietary fiber. Yet despite decades of evidence, fiber continues to be one of the most overlooked components of the typical American diet.

“We’re falling short in a big way,” says Adedapo A. Iluyomade, M.D., a preventive cardiologist at Baptist Health Miami Cardiac & Vascular Institute. “Close to 95 percent of Americans don’t meet the recommended daily intake of fiber. We average about 15 grams a day when the target is 25 to 38 grams. That gap is one of the quiet drivers of our country’s heart disease burden.”

So, what exactly does fiber do for the heart?

Fiber is a Multipurpose Protector

Dietary fiber benefits cardiovascular health in several ways, according to Dr. Iluyomade:

• Fiber limits glucose and insulin surges after meals.

• Fiber promotes the growth of beneficial gut bacteria, which produce anti-inflammatory short-chain fatty acids.

• Fiber lowers the risk of heart events and cardiovascular death by approximately

7–10% for every additional 7–10 grams of daily fiber, according to recent studies.

Fiber a Natural Ally in Managing Cholesterol

Fiber, especially the soluble, gel-forming type, has a direct impact on cholesterol levels. “Soluble fibers bind to bile acids in the small intestine,” Dr. Iluyomade explains. “Your liver then pulls LDL cholesterol—what we call ‘bad’ cholesterol—out of circulation to produce more bile, which results in a meaningful LDL reduction.”

The most effective types of fiber? Viscous fibers like beta-glucan from oats and psyllium husk. “Consuming about 3 grams of beta-glucan or 10 grams of psyllium a day can lower LDL by 7 to 15 mg/dL,” Dr. Iluyomade says. “These fibers can even enhance the cholesterol-lowering effect of statins.”

Practical Ways to Add More Fiber—Without the Bloat

If you're among the many Americans looking to close the fiber gap, Dr. Iluyomade recommends starting small and building up gradually.

“Begin by swapping out refined grains—like white bread, regular pasta, or pastries—for intact whole grains such as old-fashioned oats, quinoa, or wild rice,” he says. “Aim for at least two fist-sized servings of fruits or vegetables at every meal and include legumes or nuts in snacks and salads.”

To avoid digestive discomfort, Dr. Iluyomade suggests increasing intake by about 5 grams every few days, while drinking plenty of water. “Your gut will adapt without the bloat, and variety keeps your microbiome—and your palate—happy.”

Small Changes, Big Impact from Fiber

Sergiu Darabant, M.D., a cardiologist with Miami Cardiac & Vascular Institute, calls fiber “a multitasking nutrient.” He says that studies in recent decades have found that people eating high fiber diets had significantly reduced risk of cardiovascular disease and lower mortality from these conditions.

Increasing fiber isn’t just about digestion – it’s a smart strategy for long-term heart health, says Dr. Darabant. “It not only reduces blood pressure and inflammation, it also lowers your risk for cardiovascular disease. And adding more fiber to your diet couldn’t be easier.”

For more information about the cardiac services and programs available at Miami Cardiac & Vascular Institute, click here.

Adedapo A. Iluyomade, M.D., preventive cardiologist with Baptist Health Miami Cardiac & Vascular Institute

Sergiu Darabant, M.D., a cardiologist with Baptist Health Miami Cardiac & Vascular Institute