Eating whole grains reduces the risk of heart disease and improves blood pressure and cholesterol

Extensive research has found that eating between four and six servings of whole grains daily may lead to a lower risk of heart disease, increased cholesterol and high blood pressure, according to what was reported by the "Science Daily" website, citing the specialized scientific journal "Urban Heart Journal."

The findings were based on a systematic review and meta-analysis of approximately 87 clinical trials that investigated the effect of whole grain consumption on risk factors associated with cardiovascular disease.

Huge benefits

Experts have concluded that eating oatmeal for breakfast or choosing whole grain bread for dinner does not seem to require eating very large quantities in order to benefit from its health benefits.

Eating between 60 and 100 grams of whole grains daily (equivalent to four and six servings...this amount may include a bowl of oatmeal and a sandwich made from whole grain bread) was associated with a lower risk of developing diseases related to cardiovascular disease and diabetes, according to what was reported by the German newspaper “Bild” website.

The analysis included more than 6,500 participants from trials conducted in Asia, Europe, the United States, Canada, Australia and Brazil. It was noted that people who ate larger amounts of whole grains tended to have lower weight, smaller waist circumference, and lower blood pressure levels, according to the “Science Daily” website.

Also, whole grain consumption was associated with lower levels of cholesterol and low-density lipoprotein cholesterol. Blood pressure also recorded a decrease.

Also, increasing consumption of whole grains has been shown to be associated with small, but measurable, improvements in a number of health indicators. For each increase of 48 grams of whole grains per day, body weight decreased on average by about 0.2 kilograms, and waist circumference decreased by about 0.22 centimetres.

The most significant improvements, according to the health index, appeared when eating different amounts of whole grains. For cholesterol, the optimal amount was about 80 grams per day, while for blood pressure, it was about 60 grams, according to what was indicated by the “Bild” newspaper website.

Dr. Hilda Totonchi, who led the analysis, said: “Our results provide a practical indication of the amount of whole grains that may be needed to achieve significant improvements in risk factors associated with cardiovascular disease.”

She added in statements reported by the European Society of Cardiology website that: “Increasing consumption of whole grains is a simple, available and relatively inexpensive nutritional strategy.”

Better health

On the other hand, the results differed according to the type of grain. Oats in particular were associated with improved levels of fats and cholesterol in the blood, while brown rice was associated with improved levels of fats and inflammatory indicators.

The duration of the studies ranged from two weeks to two years, but the average follow-up duration did not exceed eight weeks. The Bild newspaper website noted, “It is possible that part of the health benefits is due to the fact that eating whole grains is often at the expense of white flour products, meaning that the improvement may partly result from replacing refined grains with whole grains.”

The results concluded that whole grains may support cardiovascular health through a group of subtle improvements that occur simultaneously. She added that replacing refined grains with whole grain foods is a way to improve cholesterol levels and blood pressure. As well as improving body composition and reducing inflammation.

Reviewed by: Tariq Ankay