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To have a good heart health, you need a nutrition and dietetics highly balanced, which means you must have a diet low in saturated fat and fairly high in fiber. In the beginning, the fiber in the diet can help reduce levels cholesterol and decreases the risk of diabetes, a major risk factor for heart disease and certain cancers. It is recommended to consume about 25 grams of fiber a day, men need a little more for optimal nutrition and dietetics . The best way to include fiber in your diet is to eat a different variety of whole grains and a mixture of fruits and vegetables containing soluble and insoluble fiber. On the one hand, soluble fiber helps clean cholesterol in the blood. Good sources of soluble fiber include oats, barley, dried beans and peas. On the other hand, the insoluble fiber found in vegetables like beets and Brussels sprouts, as well as bread.