Your heart and food We know these things for sure - a diet high in saturated fats will help raise your cholesterol, which is a risk factor for heart disease. People that are obese are more prone to heart disease. A diet high in sodium may elevate your blood pressure, leading to inflammation and even heart disease. Nine Facts About Fiber If you've been looking for a way towards a high octane diet, you'll find fiber to be exactly what you need. Even though research has shown fiber to be powerful, many people aren't taking this nutrient seriously. To help you fuel your health with fiber, here are 10 facts to help. Along with milk, other great sources for calcium include dairy products, calcium fortified juices, and even calcium tablets. Fiber Fiber can help to prevent constipation, which is a common pregnancy problem. You can find fiber in whole grains, fruits, and even vegetables. Fiber supplements such as Metamucil and Citrucel are safe to take during pregnancy. If you experience gas after eating beans you should try washing them, covering them with water, bringing the water to a boil, then draining it off and refilling the pot. 6. If you live in a coastal area or an area where fish are around, make that an integral part of your diet. You can catch them from the lakes or rivers, saving money in the process. Since energy needs are less, older folks should eat high quality protein such as eggs, lean meats, poulty, and fish. Carbs and fiber Carbohydrates are the main source of energy for the entire body. You can find carbs in bread, cereals, pasta, and other grain products. A diet that's high in fiber and water will help to prevent constipation as well. Seafood Salmon All cold water fish such as salmon, mackerel, and tuna are excellent sources of omega 3 fatty acids, which help to reduce the risk of cardiac disease. A 3 ounce portion of salmon contains 127 calories, 4 grams of fat, and 0 fiber. Crab Crab is a great source of vitamin B12 and immunity boosting zinc.