Go For The Grains: New Evidence That Whole Grains Help Your Heart

By now, you probably know the drill when it comes to putting together the basics of a healthy diet: Avoid ultra-processed foods, and instead, stick to whole foods as much as you can, including fruits and vegetables, nuts and seeds, minimally processed meats and fish, legumes and whole grains. But do you know why it’s important to eat this way? In particular, why whole grains? Why not the refined grains you likely crave and consume on a regular basis, like pasta? Well, new research published in the European Heart Journal underscores the importance of whole grains, especially when it comes to cardiovascular concerns such as stroke or heart attack. 

According to this new research, which was a meta-analysis of previous research trials examining whole grains and cardiovascular risk factors, the more you consume whole grains, the lower the risk and the better the benefits for your heart specifically, and your health more generally. Looking at data for over 6500 participants, researchers were able to conclude that while 3 portions of whole grains were good, 4-6 servings of whole grains every day provide the greatest heart health benefits. What improved with this level of whole grain consumption? Everything from total cholesterol numbers to LDL cholesterol, blood pressure, glucose regulation, and even weight and waist circumference. While this study wasn’t proof that upping your intake of whole grains will prevent a stroke or heart attack, it did reveal improvements in many risk factors associated with harmful heart events. For more on this study, get the air popper ready for your popcorn, and take a look here.

Experts don’t necessarily recommend that everyone can or should consume 4-6 servings of whole grains per day, something that would depend upon your current diet, health status, and other individualized factors. Yet the reality is that most US adults fall far short of ingesting even a minimally sufficient amount of whole grains in their diets (it’s estimated that only 2.9-7.7% of US adults consume the recommended amount of daily whole grains). The new Dietary Guidelines for Americans recommend 2-4 servings of whole grains each day, and the American Heart Association suggests you consume 3 servings of fiber-rich whole grains on a daily basis. What exactly falls into the category of a whole grain, and how challenging is it to eat a sufficient amount every day? Whole grains consist of the entire grain, including bran, germ, and endosperm. When left intact and unrefined, they contain a host of nutrients essential for healthy aging, including B vitamins, iron, and perhaps most importantly, fiber (more on this to come).  How do you know if you’re eating whole grains? If the food is packaged, look for the whole grain stamp or read the nutrition label, and you should see the 100% whole grain listing at the top of the ingredient list. If the product contains “enriched” grains or partial whole grains, that may not be sufficient to ensure you’re getting all the nutrients that 100% whole grains provide. Foods that are 100% whole grains include barley, farro, quinoa, brown rice, wild rice, oats, popcorn (leave off the butter), spelt, and whole grain breads and pasta. For more on what counts as a whole grain and how to get a boost into your diet, take a look at the comprehensive information published by the Whole Grains Council and this recommended list of 9 whole grains to try from Johns Hopkins Medicine.

As we said previously, one important reason to consume sufficient quantities of whole grains every day is that they are a primary source of fiber, another important nutrient that most US adults fall far short on. Fiber is critical for healthy digestion, lowering blood pressure, stabilizing blood sugar and cholesterol, and keeping you full longer, which will help with weight control. While it’s best to introduce and increase fiber intake slowly to allow your digestive tract to adapt, the reality is that more fiber in your diet should help lessen bouts of constipation. So, as you look to increase the whole grains in your diet, you’ll also be increasing the amount of fiber you intake every day. For easy-to-implement recipes and menus to increase your fiber intake at every meal, set the table and click here.