Cardiologists Are Begging You To Eat More of This High-Fiber Food if You're Over 50
As we age, the risk of developing cardiovascular disease increases. The chambers of your heart may get bigger, and valves that control blood flow between the chambers of the heart can become thicker and stiffer, making it harder for your heart to function as well as usual. Those factors and more are why about 9% of adults in their 50s have heart disease. While getting older is a risk factor for developing cardiovascular disease, there are some risk factors within your control, like tweaking your diet to support heart health. There's no one magic food that will support heart health as you age, but cardiologists say that focusing on a range of macronutrients, including fiber, can help.Unfortunately, most Americans fall short of getting the recommended 25 to 30 grams of fiber, which isn't doing their heart health any favors. If you're over 50, cardiologists say there's one high-fiber food in particular that can make it simple to hit your daily goals of the macronutrient. Even better: It's versatile and easy to use. Here's what they want you to keep in mind about increasing your fiber intake for heart health, plus the food that can help. 🩺SIGN UP for tips to stay healthy & fit with the top moves, clean eats, health trends & more delivered right to your inbox twice a week💊
The High-Fiber Food Cardiologists Want People Over 50 To Eat More Of
If you want to increase your fiber intake for heart health, cardiologists recommend incorporating chia seeds into your diet. 'Chia seeds are an easy and effective way to boost your daily fiber intake,' says , director of the Hypertension Center at Northwell's Staten Island University Hospital., interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA, agrees. 'Chia seeds are a good source of both soluble and insoluble fiber,' he says. Soluble fiber interacts with water to create a gel-like substance in the gut and can help lower the risk of heart disease, according to the U.S. National Library of Medicine. Insoluble fiber adds bulk to stool and helps food pass more quickly through the gastrointestinal tract. 'Just two tablespoons pack about 10 grams of fiber, which is nearly half of the recommended daily amount for older adults,' Dr. Behuria says. Related:
Why Chia Seeds Can Support Heart Health
There are a few reasons why chia seeds can support heart health. The fiber in chia seeds can support heart health by lowering levels of LDL 'bad' cholesterol, Dr. Chen says. High levels of LDL cholesterol are linked with the buildup of plaque in the arteries—and that increases the risk of having a heart attack and stroke.
Chia seeds may also improve blood sugar control, lowering the risk of developing type 2 diabetes, a condition that's also linked to double the chances of getting heart disease. The risk of developing type 2 diabetes increases over age 45, per the Centers for Disease Control and Prevention (CDC).
'Chia seeds can aid in feeling full longer, which may help with weight management,' Dr. Behuria says. Being overweight and obesity are risk factors for heart disease, and maintaining a healthy weight can help combat that.
Chia seeds are also easy to toss in a range of foods, from smoothies to oatmeal, making it simple to hit your fiber goals. You can even create 'chia seed water' by soaking chia seeds in water and drinking the mixture.
Related:
Keep This In Mind When Eating Chia Seeds for Heart Health
Chia seeds can be added to a slew of different foods, but cardiologists stress the importance of making sure they're used with a lot of water. 'It is essential that you take in chia seeds with plenty of water, as this will help the high fiber move through the digestive tract,' Dr. Chen says. Dr. Behuria agrees. 'Their high fiber content and ability to absorb liquid can cause discomfort if you're not drinking enough water,' she explains.
Related:
Other Ways To Protect Your Heart Health as You Age
To continue to protect your heart health as you get older, Dr. Behuria recommends following the American Heart Association's Life's Essential 8 recommendations. Those include:
Eat a diet focused on whole foods, including fruits and vegetables, lean protein, nuts, and seeds.
Try to get 2.5 hours of moderate-intensity exercise, or 75 minutes of vigorous physical activity a week.
Avoid tobacco, including cigarettes and e-cigarettes.
Aim to get seven to nine hours of sleep a night.
Do your best to maintain a BMI of 25.
Control your cholesterol by limiting sugary foods and drinks, red and processed meats, salty foods, refined carbohydrates, and highly processed foods.
Try to manage your blood sugar.
Stay on top of your blood pressure.
Up Next:Sources:
Heart Health and Aging, National Institute on Aging
Heart Disease Prevalence, Centers for Disease Control and Prevention
McKeown NM, et al. Fibre intake for optimal health: how can healthcare professionals support people to reach dietary recommendations? BMJ. 2022. DOI: 10.1136/bmj-2020-054370.
Dr. Supreeti Behuria, MD, director of the Hypertension Center at Northwell's Staten Island University Hospital
Dr. Cheng-Han Chen, interventional cardiologist and medical director of the Structural Heart Program at MemorialCare Saddleback Medical Center in Laguna Hills, CA
Soluble vs. Insoluble Fiber, U.S. National Library of Medicine
LDL Cholesterol, U.S. National Library of Medicine
Diabetes Risk Factors, Centers for Disease Control and Prevention
Diabetes and Your Heart, Centers for Disease Control and Prevention
Powell-Wiley TM, et al. Obesity and cardiovascular disease: a scientific statement from the American Heart Association. Circulation. 2021. DOI: 10.1161/CIR.0000000000000973
Life's Essential 8, American Heart Association
Cardiologists Are Begging You To Eat More of This High-Fiber Food if You're Over 50 first appeared on Parade on Aug 18, 2025
This story was originally reported by Parade on Aug 18, 2025, where it first appeared.
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