Looking to make your diet more heart healthy? Try adding some fiber. Fiber has a variety of health benefits, beyond just improved digestion.

Some of the best sources of fiber are whole-grain products, such as breads and pastas. However, you can't rely on simply picking out brown breads. Sometimes, companies add things like molasses or other ingredients to plain, old white bread in order to make it look more nutritious. To be sure, check the label and look for the American Heart Association seal, which certifies a food is truly whole-grain. Fruits and vegetables also are good sources of fiber.

How much?

So, how much fiber should you be eating? The Institute of Medicine recommends 21 grams a day for women 50 and over, and 30 grams a day for men 50 and over. Don't worry about calculating your intake every day. Track it for a day or two to give yourself a rough estimate of how much fiber you're eating in a typical day, and how much you should be adding.

To increase your fiber, add more fruits, vegetables and certified whole grains. Consider replacing your refined grain products, such as white rice, white bread or white pasta with whole grain alternatives. There are all types of fiber supplements available these days; however, they are not usually the best option. Eating fiber straight from the food source offers additional health benefits and nutrients called "phytochemicals," which scientists have not yet figured out how to replicate into pill form. Also, when increasing your fiber intake, always take it slow. Adding too much fiber too quickly can cause gas, bloating or constipation.

The benefits

Now, on to the good stuff — those heart-health benefits. Diets high in fiber have been associated with lower levels of high density lipoproteins, which is the bad blood cholesterol, lower blood pressure and subsequently lowering the risk of heart disease.

There are three ways that fiber is able to do this. The first is that it acts as a binding agent, which means that cholesterol sticks to the fiber inside your intestines, and passes right through your system without ever being absorbed into your bloodstream. Fiber also acts as a substitute in your diet for less healthy foods. Simply put, if you're having a bowl of oatmeal for breakfast, you're not having a plate of bacon, and therefore, not consuming all that extra fat, sodium and calories.

Another way fiber is able to help your heart is through weight management. High-fiber foods tend to be low in calories, low in fat and make you feel fuller for longer. This will help you maintain a healthy weight, which will put less stress on your heart. And best of all —eating all those fruits and vegetables also will give your body countless other vitamins, minerals and other health benefits that will keep it running better, for longer.

Meghan Jongsma is an East Stroudsburg University community health student and PrimeTime intern.