Cardiologist Dr Danielle Belardo recently emphasized a powerful tool for heart health—dietary fibre. Her advice is clear: add more fibre-rich foods to your diet to improve blood pressure control. Scientific evidence backs this up, showing that whole plant foods are more effective than fibre supplements in managing hypertension and reducing the risk of heart disease.
Why Fibre Matters for Heart Health
Dietary fibre plays a crucial role in maintaining a healthy cardiovascular system. A low-fibre diet, especially common in Westernised eating habits, is closely linked to high blood pressure and other noncommunicable diseases. Fibre helps by:
- Supporting healthy gut microbiota
- Producing short-chain fatty acids that lower BP
- Improving satiety and reducing calorie intake
- Reducing LDL cholesterol naturally
According to Dr Belardo, these benefits come from whole foods—not from pills. That’s why focusing on fruits, vegetables, legumes, and whole grains is essential.
Based on a study published in April 2024, adults with high blood pressure should aim for the following daily fibre intake:
- Women: At least 28 grams
- Men: At least 38 grams
Even small increases matter. For every additional 5 grams of fibre per day, researchers found that systolic BP dropped by 2.8 mm Hg and diastolic BP by 2.1 mm Hg. That’s a significant improvement from just one simple diet change.
Whole Foods vs Fibre Supplements
While it may be tempting to take a fibre pill, the evidence shows that whole plant foods deliver far more health benefits. That’s because they contain additional nutrients, antioxidants, and phytochemicals. Dr Belardo urges people to “skip the fibre supplements” and focus on natural sources like:
- Beans and lentils
- Whole grains like oats, brown rice, and quinoa
- Fruits like apples, pears, and berries
- Vegetables such as broccoli, spinach, and carrots
Fibre and the Gut–Heart Connection
Fibre isn’t just about digestion. It nourishes good gut bacteria, which in turn produce short-chain fatty acids (SCFAs). These SCFAs are known to regulate inflammation and blood pressure. A healthy gut, in fact, is strongly linked to a healthy heart.
“Gut health is the future of heart care,” Dr Belardo said in her post. These connections are driving more doctors to recommend high-fibre diets alongside traditional treatments for hypertension.
More Than Just Fibre: A Heart-Healthy Lifestyle
Fibre is only one part of a bigger picture. The best way to manage blood pressure is to combine fibre-rich eating with other proven lifestyle changes. These include:
- Reducing sodium intake
- Quitting or reducing alcohol
- Exercising regularly (at least 30 minutes per day)
- Managing stress through meditation or yoga
Dr Belardo concluded her post with a reminder: “Progress is better than perfection. Even small steps—like swapping white bread for whole grain—add up.”
Final Thoughts: Prevention is the Best Intervention
Fibre isn’t a quick fix—but it’s a powerful, science-backed step you can take today. Increasing your intake of whole plant foods not only lowers your blood pressure but also improves your gut health, cholesterol, and overall wellness. No pills, no gimmicks—just real food making a real difference.