How Much Whole Grain You Should Eat Daily for Better Heart Health

Whole grains have long been associated with improved heart health, and researchers have now identified a daily range that may help lower the risk of heart disease.

Getting enough can be as simple as reaching for popcorn without the butter and salt, or choosing sandwich bread made with whole grains. Whole grain cereal can also be an easy way to build the habit.

Heart Health Tip of the Day: Eat At Least 4 Servings of Whole Grains Every Day

A diet centered on whole-grain foods, with four to six servings a day, may help protect against heart disease by reducing body weight, blood pressure, waist circumference, triglycerides and LDL cholesterol, the type that can build up in arteries, according to a meta-analysis of randomized trials. The findings were published in the European Heart Journal.

“Increasing whole grain intake is a relatively simple, accessible and affordable dietary strategy that can complement other lifestyle and medical interventions,” said lead author Dr. Helda Tutunchi, an associate professor of nutritional sciences at Iran’s Tabriz University of Medical Sciences, in a statement.

“One important finding is that whole grains may benefit cardiovascular health through several modest improvements acting together, rather than through one large effect on a single risk factor. We observed improvements across multiple pathways, including blood lipids, blood pressure, glucose regulation, body fat and some markers of inflammation.”

Tutunchi added that improving several risk factors at once may lead to a larger reduction in cardiovascular risk over time.

Why It Matters

A whole grain contains all three parts of the grain seed: the bran, germ and endosperm, according to the Whole Grains Council.

Examples of grains that can be eaten in this intact form include wheat, rice, oats, quinoa and corn. Choosing white rice or white bread, on the other hand, means at least one part of the grain has been removed.

Although the study says the exact reasons whole grains reduce cardiovascular risk factors so effectively are still unclear, they do offer important health benefits.

All three parts of the grain contain valuable nutrients, including antioxidants, protein, B vitamins and fiber, said registered dietitian Natalie Rizzo, nutrition editor for TODAY.

Fiber helps regulate blood sugar by slowing the release of glucose into the bloodstream, and it also increases fullness, which can support weight management, dietitians have previously told TODAY.com.

Soluble fiber, which dissolves in water, can bind to cholesterol before it enters the bloodstream so it can be eliminated in a bowel movement.

How to Get Started

Try to include at least one serving of whole grains at each meal and add them to snacks, too.

That serving could be a bowl of oatmeal, a sandwich made with whole grain bread or a helping of brown rice. You can also choose whole grain cereal for breakfast and make fruit-and-nut cookies to satisfy a sweet craving.

Popcorn is another whole grain snack. For the healthiest version, air-pop it, use extra virgin olive oil as a topping and keep the salt light.

“Popcorn is healthiest when it doesn’t contain any additives. When you start adding butter, salt or other toppings, it becomes less healthy,” Rizzo said.

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