A recent report in the highly regarded British Medical Journal found that, after a heart attack,  people increasing their intake of fiber from cereal  had a 31 percent lower risk of dying from any cause, and a 35 percent lower risk of cardiovascular death, than those who increased their intake the least. Only cereal fiber, not fiber from fruits or vegetables, was associated with the lowered risk.

14g of fiber daily, for every 1000 calories consumed, is recommended. Although higher amounts, 35g for men and 30 for women, is better. Some tribes eat as much as 120g fiber daily! Needless to say, the have very low incidence of high BP and heart disease

So ditch the refined flour! And stick to whole grain. So simple.