Eating whole grains reduces the risk of cardiovascular disease

Four to six servings of whole grains per day can improve several indicators associated with the risk of cardiovascular disease. Scientists came to this conclusion after analyzing 87 clinical studies. The results of the work were published in the European Heart Journal (EHJ).

The meta-analysis included data from more than 6.5 thousand people from different countries. Researchers assessed how eating whole grains affected weight, blood pressure, cholesterol, glucose and other health indicators.

Whole grain products include, for example, oatmeal, brown rice, whole grain bread, buckwheat, barley and other cereals that retain the main parts of the grain. Their consumption was associated with reductions in body weight and waist circumference, as well as total and “bad” cholesterol. In addition, participants' blood pressure, triglycerides and blood glucose levels decreased.

Benefits were seen as early as 30 to 40 grams of whole grains per day, but the most dramatic changes were seen at 60 to 100 grams—about four to six servings. For example, this amount can be obtained from oatmeal, whole grain bread and brown rice throughout the day.

The authors note that each individual indicator improved moderately. However, their simultaneous improvement could potentially help reduce the overall risk of cardiovascular disease.