Carbs have gotten a bad reputation, but new research suggests that whole grains, a type of carbohydrate, may help lower blood pressure. Having up to six servings of whole grains a day could reduce the risk of factors that contribute to heart disease.
Whole grains are plant seeds that keep their original parts, including the bran, germ, and endosperm. They are different from white rice and pasta, which are refined grains.
Study Findings
A study published in the European Heart Journal analyzed data from 87 clinical trials that looked at the impact of diets that included whole grains on risk factors for heart disease. The researchers found that diets higher in whole grains were linked to lower body weight, lower LDL cholesterol, smaller waist size, and lower blood pressure.
The study also found that these benefits started to show up in people who ate 30 to 40 grams of whole grains a day, although the biggest benefits were in people who ate 60 to 100 grams a day. This is equivalent to 2.1 to 3.5 ounces of whole grains daily, or four to six servings.
How Whole Grains Support Heart Health
Dietitians believe that whole grains support heart health due to their high fiber content. Fiber is important for managing cholesterol levels, especially LDL cholesterol. Soluble fiber in whole grains can help lower LDL cholesterol, while overall fiber may support blood sugar control, fullness, and a healthier gut microbiome.
According to Jessica Cording, RD, author of The Little Book of Turning points, whole grains tend to be higher in fiber than refined grains like white bread and pasta. Keri Gans, RD agrees that fiber is a key factor in the benefits of whole grains.
To incorporate more whole grains into your diet, consider swapping refined grains for whole grains.
Keri Gans, RD recommends subbing in whole grains throughout the day, such as using 100 percent whole-grain bread for sandwiches and swapping white rice for brown rice, farro, barley, or quinoa a few times a week. You can also add whole grains to soups, salads, or side dishes without changing the entire meal.
Jessica Cording, RD says you don’t have to eat giant portions to get benefits.
