Fiber is considered by the American Heart Association to be important for heart health. Epidemiological studies report that people who eat higher amounts of total fiber have a lower risk of heart disease.

Most Americans need to double the amount of fiber in their diet. According to the Dietary Guidelines for Americans and the Institute of Medicine, the recommended adequate intake of fiber is 14 grams fiber per 1,000 calories consumed. That’s 28 grams for a 2,000-calorie diet or 42 grams for someone who eats a 3,000 calorie-a-day diet.

Dietary fiber has well-known health benefits such as lowering blood cholesterol and promoting a healthy digestive system. In addition, evidence from epidemiological studies shows a protective role of fiber in several diseases, including cardiovascular disease, colon cancer and type II diabetes. In a meta-analysis of 10 prospective cohort studies, researchers reported that a 10-gram increase in total fiber (including fiber from cereals and fruit) reduced the risk of cardiovascular disease by ten-30 percent. They also reported that a ten-gram increase in soluble fiber would reduce risk of death from cardiovascular disease by up to 54 percent (1) LINK TO STUDY.

A serving of eight medium strawberriesprovides three grams of fiber, making this fruit a good source of dietary fiber. What’s more, the fiber in strawberries is primarily soluble, the type that is most effective for cardiovascular protection.

Using CSFII and NHANES IV datasets, research by Victor Fulgoni, Ph.D. of Nutrition Impact LLC, found that strawberry eaters tend to have higher dietary fiber intakes. The results of the NHANES IV analysis revealed that individuals who eat strawberries consumed 30 percent more fiber than those who did not report eating strawberries. LINK TO STUDY.

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