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Reap the benefits of this “grain” on your heart health even if you're going gluten-free

by , 29 October 2014

While you eat a lot more vegetables on your gluten-free diet that protect your heart and promote heart health, you're missing out one the protective mechanisms of eating grains.

You see, the high fibre content in grains like wheat, rice and barley help with food transit through your large intestine because they contain insoluble fibre. But they also contain soluble fibre that helps “mop up” extra cholesterol, helping your body get rid of it so it's not free to go and clog your arteries.

When you're on a gluten-free diet, you're not eating enough soluble fibre because most fruit and veggies contain a stool-bulking insoluble type of fibre so your cholesterol levels might be out of whack!

Here's why this “grain” is an essential on your gluten-free shopping list…

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Try this gluten-free grain to keep your heart health in check

 
Luckily, Mother Nature provided you with a gluten-free grain too!
 
It’s an ancient grain that’s been popular in the South American diet for thousands of years.
 
They know it as Inca rice, but you’ll recognise it as quinoa.
 
But it’s not only because it’s a soluble fibre that makes it great for your heart health. It’s a complete protein, which means you can eat it instead of animal meat that contains saturated fat and causes your cholesterol levels to increase.
 
It also controls high quality vitamins and minerals like vitamin E, manganese phosphorus, copper, magnesium, folate and zinc.
 
And that’s why it should be your go-to food when you’re on a gluten-free diet.
 
Remember, you need roughly 25g fibre a bay to keep your gut and heart healthy! So, here’s a list of 20 other foods to include in your diet:
 
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Add these 20 fibre-filled foods to your diet to ensure your heart health stays in shape

 
Here are ten gluten-free soluble fibre-containing foods:
 
1.    4 Apricots - 3.5g
2.    ½ cup turnip - 4.8g
3.    ½ cup Brussel sprouts - 3.8g
4.    1 ½ dried figs - 3.0g
5.    1 small orange - 2.9g
6.    ½ cup sweet potato - 4.0g
7.    ½ cup asparagus - 2.8
8.    ½ cup broccoli - 2.4
9.    ½ cup peas - 4.3g
10. ½ cup carrots - 2.0g
 
These ten that contain insoluble fibre:
 
1.    1 tomato - 1.0g
2.    1 cup cucumber - 0.5g
3.    1 cup red cabbage - 1.5g
4.    1 tbsp smooth peanut butter - 1.0g
5.    ½ cup spinach - 1.6g
6.    1 cup celery - 1.7g
7.    1 cup raspberries - 3.3g
8.    ½ grapefruit - 1.6g
9.    ½ cup beans - 2.0g
10. Most fruit like apples, strawberries and pears contain 2,5g per serving.
 
Be sure to get the daily-required amounts of fibre every day to ensure they “take care” of your cholesterol levels to boost your heart health. 

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