Heart & Cardiology/Fiber For Hypertension
Hello Dr Ahmed,
In your last advice on lowering high BP you mentioned fiber intake as a recommendation for hypertensives, such as myself.
1. Are there any recent meta-studies, papers or texts you could refer to me to here?
2. There different types of fibers I can take - soluble/insoluble by category, and from a variety of plant sources such as :-
mango seed fiber,
Getting fiber from a diet of natural food would be ideal, I think, but a "top up" might be in order. What would your recommended dosage be for a hypertensive - in both fiber types and dosage?
There was an analysis of 11 major prospective studies (http://www.ncbi.nlm.nih.gov/pubmed/23355358
) that you might find interesting and provides good information and evidence supporting whole grains for lowering your risk of type 2 diabetes, coronary heart disease, and hypertension. Another recent randomized controlled trial found that the addition of soluble fiber (20 grams/day) to a sterol-based supplement significantly improved lipids and inflammation biomarkers in hypertensives (http://www.ncbi.nlm.nih.gov/pubmed/22383996
There is no definitive information, but soluble fiber is probably best. Any plant-based fiber would be acceptable. You should try for a daily fiber intake of 30-40 grams/day with a mix of insoluble and soluble, the exact ratios probably arenít that important. This area has a paucity of quality information, most of it is anecdotal and professional opinion.
Since you are interested in natural products, another product you can try is dietary flaxseed, that is also relevant to your fiber question. There is a great study here (http://www.ncbi.nlm.nih.gov/pubmed/24126178
) that you will enjoy reading and can potentially help your high blood pressure.
Hope that was helpful,