To the heart of the matter

It wasn’t so long ago that many doctors were prescribing hormone replacement therapy (HRT) because they thought it would reduce risk of heart disease. Today, the experts agree that no woman should be taking HRT if her reason for doing so is prevention of heart disease¹. While the role of estrogen in promoting heart health is being debated by scientists, there is a consensus that a healthy diet will reduce the risk of heart disease². The consumption of dietary fiber, especially soluble fiber, is associated with a lower risk of heart disease. This effect may be due to the cholesterol-lowering abilities of diets rich in soluble fiber^{3 , 4}.

Making the decision to increase your intake of soluble fiber doesn’t confine you to a plateful of oat bran. Try this fiber-rich dish to change the way you look at healthy eating:

Black bean vegetable soup

1 Tbsp. vegetable oil
1 onion, chopped
1 clove garlic, minced
2 carrots, chopped
2 tsp. chili powder
1 tsp. ground cumin
4 cups vegetable stock
2 cans (each 14oz/398ml) black beans, drained and rinsed
1 can (7oz/199ml) corn kernels
1/4 tsp. pepper
1 can (10oz/284ml) stewed tomatoes

In large saucepan, heat oil over medium heat; cook onion, garlic and carrots, stirring occasionally, for 5 minutes or until onion is softened. Add chili powder and cumin; cook, stirring, for 1 minute. Add stock, 1 can of the beans, corn and pepper; bring to boil. Meanwhile, in food processor or blender, puree together tomatoes and remaining can of beans; add to pot. Reduce heat, cover and simmer for 10 to 15 minutes or until carrots are tender.

Makes 6 servings.

Per Serving: About 180 calories, 8 g protein, 4 g fat, 31 g carbohydrate, very high source of fiber.

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