Diet is one of the best ways to prevent heart disease, yet most Americans miss out on the health benefit of one nutrient that’s key for heart health. It’s also important for a healthy gut and can help with weight loss. There are tasty ways to incorporate this nutrient into your life, but y ou won’t get enough of it if your diet is filled with fast food, processed food, or overly focuses on protein and lacks produce. Heart health tip of the day: Eat more fiber “Fiber is a heart superpower,” Dr. Ian Smith, a physician and author of “Eat Your Age,” said on TODAY. “It lowers that bad cholesterol, that LDL.” Adults should eat 25-38 grams of fiber, but 95% of Americans don’t get the recommended daily intake, says registered dietitian Natalie Rizzo, nutrition editor for TODAY. Diets rich in animal products and processed foods tend to be lower in fiber, she adds. Diet Exercise Jun 25 The top 4 whole grains with the most fiber, according to dietitians Diet Exercise May 12 Dietitian shares the breakfast that helps her hit protein and fiber goals at the same time Why it matters There are two types of fiber: soluble and insoluble. Soluble fiber dissolves in water and becomes a gel that binds to cholesterol, Smith explained. This helps remove it from the body because the trapped cholesterol is excreted in a bowel movement, naturally lowering levels in the body. Fiber also helps to stabilize blood sugar. “When you eat fiber, it reduces the rate of absorption of the sugar into your bloodstream,” the doctor said. This helps to support healthy blood sugar levels and means fiber can help prevent diabetes or aid people in managing the disease, according to the Centers for Disease Control and Prevention. People with diabetes have twice the risk for heart disease, the agency notes. How to get started Foods rich in fiber include fruits, vegetables, nuts, whole grains and cereals, the American Heart Association notes. Smith recommends incorporating oats, beans, lentils, berries and flaxseed into your diet to get more fiber. Start your day with oatmeal, snack on fruits with the most soluble fiber such as apricots, choose whole-wheat pasta or bread, and add beans to salads. This story first appeared on TODAY.com. More from TODAY: This simple fat ‘upgrade’ can help protect your heart, doctor says When is the best time of day to take vitamin D supplements? Should you be doing full body workouts or split training? An expert explains ...read more read less