Fiber not only helps maintain healthy digestion, it also may help keep your blood vessels from narrowing.
Increasing fiber intake from cereal and whole grains appeared to slow blood vessel narrowing in a recent study. Narrowing blood vessels are commonly seen in people who have atherosclerosis, a progressive condition that can lead to heart attack or stroke. Add fiber-filled foods to your diet gradually to reduce the risk of bloating and stomach upset.

Eat 25 grams (38 grams if you are a man under 50) of fiber per day