Cardiologists Are Begging You To Eat More of This High-Fiber Food if You’re Over 60

The foods you eat can have a big impact on specific areas of your wellbeing, including your cardiovascular health. Diet is considered a modifiable risk factor for cardiovascular disease. That’s why the American Heart Association (AHA) recommends leaning into high-fiber foods as one way to follow a heart-healthy diet. 

“Increasing fiber intake, especially soluble fiber, can benefit heart health in many ways,” says Dr. Cheng-Han Chen, MD, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA. But most Americans don’t get enough of the recommended 25 to 30 grams of fiber, leaving them vulnerable to everything from constipation to chronic health complications.

Lack of fiber is especially concerning as people age, when the risk of cardiovascular disease naturally increases, Dr. Chen explains. If your fiber intake isn’t where it should be, or if you just want to boost your cardiovascular health as you age, cardiologists say there’s one high-fiber food in particular that can help. 

The High-Fiber Food Cardiologists Want People Over 60 To Eat More Of

Cardiologists recommend reaching for oatmeal to increase your fiber intake. “Oatmeal is a great choice for a high-fiber food,” Dr. Chen says. Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell’s Staten Island University Hospital, agrees. “Oats are an easy-to-cook, easy-to-eat source of fiber that’s gentle on the digestive system,” she says. One cup of oatmeal can deliver nearly 8 grams of fiber, putting you well on your way to hitting your goals of having enough of the macronutrient for the day. 

Why Fiber Is Important for Heart Health as You Age

Fiber can do a few things for your cardiovascular health as you get older. “Fiber supports heart health by lowering LDL—‘bad’—cholesterol,” Dr. Behuria says. High levels of LDL cholesterol can lead to the buildup of plaque in the arteries, increasing the risk of having a heart attack and stroke. Fiber also helps to control blood pressure, Dr. Behuria points out. Uncontrolled blood pressure can lead to blood vessel damage, ultimately raising the odds of having a heart attack, congestive heart failure and stroke. 

Getting in enough fiber also helps with weight management and blood sugar control, “all of which can help reduce the risk of heart disease,” Dr. Chen says. Having chronically high blood sugar levels can contribute to type 2 diabetes, a condition that doubles the risk of developing heart disease. But the fiber in oatmeal can actively work against this.

Types of Fiber

Fiber is typically categorized into two groups: soluble fiber and insoluble fiber. Soluble fiber interacts with water to create a gel-like substance in the gut, per the U.S. National Library of Medicine. Soluble fiber is typically found in foods like oats and oatmeal, peas, apples, citrus fruits, and many vegetables. Soluble fiber is especially known for its cholesterol-lowering abilities. Some forms may lower the risk of heart disease, according to the U.S. National Library of Medicine. 

Insoluble fiber is a type of fiber that doesn’t dissolve in water. It’s found in foods like wheat bran, vegetables and whole grains, according to the U.S. National Library of Medicine. Insoluble fiber adds bulk to stool and seems to help food pass more quickly through the stomach and intestines. 

How To Use Oatmeal for Heart Health

You can simply start eating oatmeal for breakfast to get in more fiber and support your heart health. But it can be especially helpful to have them with other things, according to Dr. Behuria. 

“When eating oats, pair them with a source of protein and healthy fat, such as nuts, seeds or yogurt, to help keep blood sugar levels steady,” she says. This can also help to keep you feeling fuller, longer, Dr. Behuria adds. Adding in fellow fiber-rich foods like berries or apples can also increase your intake of the macronutrient, Dr. Chen points out. But while Dr. Chen agrees that oatmeal is a great source of fiber when you’re over 60, he says it shouldn’t be the only source of the macronutrient that you eat. “It is important to get your fiber from a variety of sources, ideally through whole unprocessed foods or minimally processed foods,” he adds. If you’re not currently eating a lot of oatmeal or having much fiber, the American Academy of Dietetics suggests ramping it up slowly in order to give your body time to adjust. Otherwise, you’ll put yourself at risk of bloating and gas. “You should also remember to get plenty of hydration when you are taking in lots of fiber,” Dr. Chen says. 

Overall, cardiologists agree that adding a bowl of oatmeal to your day can help you reach your fiber goals—and support your heart health in the process as you age.