- New research reveals that eating more whole grains may lower multiple cardiovascular risk factors at once.
- A recent study found that eating four to six servings of whole grains per day offered the most benefits.
- Here, experts break down the findings.
The benefits of swapping simple processed carbs for hearty whole grains are plentiful, from upping your fiber intake to keeping you feeling fuller for longer. But new research reveals that getting in a certain number of servings of healthy grains could be giving your heart health a boost, too.
Meet the experts: Melissa Mroz-Planells, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics; Jennifer Wong, M.D., board-certified cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA
The takeaway comes from a recent meta-analysis published in the European Heart Journal, which aimed to find a “sweet spot” for the whole grain intake level that comes with the most heart health benefits. After analyzing 87 clinical trials that included over 6,500 participants, the researchers found that diets higher in whole grains were associated with meaningful reductions in cardiovascular risk factors, including body weight, cholesterol, blood pressure, and blood sugar levels. And people who ate 60 to 100 grams of whole grains per day (approximately four to six servings) experienced the largest benefits.
What does that mean for your meal prep? Ahead, experts break it down.
Why are the findings significant?
The findings provide even more backing to the fact that what we eat can help our health—and this time, whole grains have their moment to shine for heart-healthy benefits. The results of the study reveal that whole grains may pack a particular punch in their ability to limit cardiovascular risk factors. “These findings suggest that eating more whole grains may improve several heart health risk factors at the same time, including cholesterol, blood pressure, blood sugar, and markers of inflammation,” explains Melissa Mroz-Planells, D.C.N., R.D.N., spokesperson for the Academy of Nutrition and Dietetics.
That adds yet another important benefit to the already impressive portfolio whole grains boast. “The big takeaway is that whole grains are more than just a source of fiber—they provide a combination of fiber, vitamins, minerals, and other beneficial compounds that may support cardiovascular health,” says Mroz-Planells.
It also speaks to a broader pattern in how we should be thinking about our diet when heart health is a concern. “The quality of the carbohydrates we eat matters,” explains Jennifer Wong, M.D., board-certified cardiologist and medical director of Non-Invasive Cardiology at MemorialCare Heart and Vascular Institute at Orange Coast Medical Center in Fountain Valley, CA. “Replacing refined grains with whole grains may offer measurable health benefits.”
What does this mean for you?
If your current carb intake leans more toward refined grains than whole ones, you may want to think about a swap or two. “A practical takeaway is to replace refined grain foods with whole grain equivalents,” Dr. Wong suggests. “For example, choose brown rice, whole wheat bread, quinoa, or oatmeal instead of their refined counterparts.”
Add Prevention as a preferred source in your Google search results.
Use your Google account to add this to your settings.
But while increasing your whole grain intake may help, Mroz-Planells warns against focusing too much on that one component. “A heart-healthy dietary pattern emphasizes whole grains, vegetables and fruits, and healthy sources of protein and unsaturated fats, while limiting excess sodium, added sugars, and saturated fat,” she points out. “It’s the overall pattern of eating—not one individual food—that matters most.”
And don’t forget that diet as a whole is only one piece of the puzzle. Dr. Wong points out that a heart-healthy diet works best when paired with health-promoting behaviors, like regular exercise, adequate sleep, and managing your blood pressure, cholesterol, blood sugar, and weight.
How to eat more whole grains
Rather than approaching it as something you’re adding to your diet, Mroz-Planells recommends thinking about it in terms of simple swaps. “Replace refined grains with whole-grain versions when you can,” she says. “Try oatmeal instead of a refined breakfast cereal, whole-grain bread instead of white bread, or brown rice, quinoa, or farro instead of refined grains.”
And think baby steps, not big sweeping ones. “You don’t have to overhaul your diet overnight—gradually increasing whole grains can add up,” Mroz-Planells says.
But just like any other diet tweaks, a higher whole grain intake won’t be for everyone. “Most people can safely include whole grains as part of a balanced diet,” Mroz-Planells says. However, she warns that people with conditions requiring specific dietary restrictions should talk to their doctor before making major changes.
The bottom line
If you want to give your heart health a measurable boost, the study’s results suggest that aiming for that four- to six-serving threshold could help get you on your way. But there’s more to consider.
Dr. Wong points out that while the researchers found measurable improvements in cardiovascular risk factors associated with eating more whole grains, they didn’t measure the change in the actual number of strokes, heart attacks, and cardiovascular disease-related deaths that may have happened as a result. “These findings are encouraging, but longer-term studies examining these clinical outcomes could provide stronger evidence,” she says.
Still, the findings show that making some simple, intentional swaps to include whole grains in your diet may help set your heart up for success.
Read the full article here
