A Healthier Heart, Start With Eating These Food Items

2. Whole Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease (7Trusted Source8Trusted Source9Trusted Source).

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease (10Trusted Source).

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25% (11Trusted Source).

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

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