One Simple Food Change May Help Lower Weight, Cholesterol and Blood Pressure
Summary
A new study shows that eating more whole grains can help reduce weight, lower cholesterol, and decrease blood pressure. Researchers reviewed 87 clinical trials and found that eating 30 to 100 grams of whole grains daily has heart health benefits.Key Facts
- Whole grains include brown rice, quinoa, oats, whole-grain bread, and pasta, containing all parts of the grain.
- The study reviewed over 6,500 people from multiple countries and combined their data from 87 trials.
- Eating 30 to 40 grams of whole grains daily improved heart risk factors, with greater benefits at 60 to 100 grams daily.
- Benefits include lower body weight, smaller waist size, reduced blood pressure, and lower levels of bad cholesterol and blood sugar.
- Whole grains also lowered inflammation markers like interleukin-6 in the blood.
- Less than 2% of Americans eat the recommended amount of whole grains each day.
- The American Heart Association recommends eating three or more servings of fiber-rich whole grains per day.
- The study lasted about eight weeks; longer studies are needed to understand long-term effects.
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