Fantastic fiber: great for your heart—and your waistline

Dietary fiber is well-known for its effects on heart health. A diet rich in fiber helps reduce blood levels of low-density lipoprotein (LDL), or "bad" cholesterol, without reducing levels of high-density lipoprotein (HDL), or "good" cholesterol.

Soluble fiber may a]so he]p regulate blood sugar in people with diabetes; and it aids in weight loss, both because it is filling and because it helps reduce the number of calories that your body absorbs after a meal.

In fact, the United States Department of Agriculture (USDA) has round that women who raise their fiber intake from 12 grains per day to 24 grams daily absorb approximately 90 fewer calories per day from fat and protein, while men who raise their daily fiber intake from 18 to 36 grams absorb almost 130 fewer calories.

With this in mind, enjoy these delicious--and healthful--high-fiber dishes.