It is believed that the heart benefits in a number of ways with whole grain consumption. The fiber and other nutrients in whole grains can not only help lower cholesterol, but also blood sugar and insulin levels. Whole grains can also help improve blood vessel functioning and reduce inflammation in the circulatory system.
It is recommended that an average person should get three servings of whole grain per day for maximum benefits. However surveys have shown that most Americans don??t get this recommended amount. Over 40% of US adults actually eat no whole grains.
Led by Dr. Philip B. Mellen, the researchers gathered data from seven major studies on food grains. The studies collected data by following 285,000 men and women for periods varying from 6 to 15 years. Analysis of the pooled data revealed that people who consumed most whole grains had lower overall risk of suffering a heart attack or stroke, or of death due to cardiovascular causes.
The findings held true even after the researchers took into account other health factors such as overall diet, exercise, weight and smoking habits. The researchers found that on average, adults who had 2.5 servings of whole grains daily had 25% lower risk of developing cardiovascular disease as compared to people who rarely ate whole grains.
This led them to advise Americans to bulk up on whole grains such as oatmeal, barley and brown risk. According to the researchers, this will help lower their risk of clogged arteries, heart attacks and strokes. ??Many consumers and health professionals are unaware of the health benefits of whole grains,? Dr. Mellen said.
In the researchers?? opinion, many Americans are not sure what exactly constitutes a whole grain. Clarifying the definition, the researchers explained that whole grains contain three components: bran and germ, which are rich in fiber and nutrients, and an endosperm, which contains starch and protein.
White bread or snack foods are made from while flour which is derived from highly processed grains. Such grains are stripped of the bran and germ, thus losing their nutritive value. On the other hand whole grains such as oats, barley, whole wheat, brown rice and quinoa are much more nutritious on account of retaining the bran and germ.
Based on their findings that are reported in the online edition of the journal Nutrition, Metabolism & Cardiovascular Diseases, Dr. Mellen and colleagues advise healthcare professionals to redouble their efforts to get people to eat more whole grains.
??Years ago, scientists hypothesized that the higher rates of chronic diseases we have in the West, including heart disease, are due, in part, to a diet full of processed foods,? Dr. Mellen said. ??This idea has been born out,? he added, ??in the lower rates of obesity, high cholesterol and heart problems seen in people who opt for whole grains.?