A new study has found that regularly eating whole-grain foods may be associated with several benefits for heart health, including improvements in blood pressure, cholesterol and other measures of cardiovascular health.
Researchers reviewed existing evidence on whole-grain consumption and cardiovascular health, including findings from 87 clinical trials. Whole grains are foods that retain all three main parts of the grain — the bran, germ and endosperm.
About 48 Grams of Whole Grains a Day
The research found that consuming around 48 grams of whole grains per day was associated with multiple heart-health benefits. This amount is roughly equivalent to two large slices of whole-grain bread or a bowl of oatmeal.
The review included foods such as brown or whole-grain bread, oats, whole-wheat pasta and brown rice. White rice and regular pasta were considered less nutrient-dense alternatives in the dietary comparisons.
The researchers also found that some benefits appeared more pronounced among people consuming around 60 to 100 grams of whole grains a day, equivalent to approximately four large slices of whole-grain bread.
At these intake levels, greater reductions were observed in blood pressure, LDL cholesterol — often referred to as “bad” cholesterol — and other harmful blood fats.
Whole Grains and Heart Health
The findings suggest that incorporating whole-grain foods into the diet may form part of an overall eating pattern associated with better cardiovascular health.
However, the study examined evidence across multiple clinical trials and links whole-grain intake with health outcomes; it does not mean that eating a specific amount of whole grains alone can prevent or treat heart disease.