Animal and other hard fats increase the risk of heart disease. Fiber Research has shown that if people who eat a low fiber diet increase their fiber intake by only 10 grams per day their risk of heart disease is reduced by up to 20 percent. A high fiber diet also helps protect against certain types of cancers and diabetes. The American Heart Association recommends that adults get 25 to 30 grams of fiber each day from food sources, not supplements. Eating five to seven servings of fruits and vegetables each day is an excellent way to increase fiber and reduce the risk of heart disease.
Legumes are an excellent source of fiber and protein.
The goal is to get 25 to 30 grams of dietary fiber per day. That means no more than one drink per day for women and two drinks per day for men. Alcohol use can erode a person's resolve to live a healthier lifestyle and can be addictive. Used during pregnancy, alcohol can cause birth defects and fetal alcohol syndrome. Alcohol abuse is also linked to social problems such as car accidents, violence, and suicide.