THE FOODIST / THE YEAR OF EATING BETTER (YES, WE CAN, Part 2)

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

In a recent post on www.healthline.com Rachael Link (see bio at end of post) researched and wrote that heart disease accounts for nearly one-third of all deaths worldwide.  In fact, certain foods can influence blood pressure, triglycerides, cholesterol levels and inflammation, all of which are risk factors for heart disease, said Ms. Link.

She lists foods that we all should be eating to maximize heart health because diet plays such a major role in lowering risks of heart disease.   PillartoPost.org will share her healthy and common sense findings weekly through Spring.

2. Whole Grains

Whole grains include all three nutrient-rich parts of the grain: germ, endosperm and bran.

Common types of whole grains include whole wheat, brown rice, oats, rye, barley, buckwheat and quinoa.

Compared to refined grains, whole grains are higher in fiber, which may help reduce “bad” LDL cholesterol and decrease the risk of heart disease.

Multiple studies have found that including more whole grains in your diet can benefit your heart health.

One analysis of 45 studies concluded that eating three more servings of whole grains daily was associated with a 22% lower risk of heart disease.

Similarly, another study found that eating at least three servings of whole grains significantly decreased systolic blood pressure by 6 mmHg, which is enough to reduce the risk of stroke by about 25%.

When purchasing whole grains, make sure to read the ingredients label carefully. Phrases like “whole grain” or “whole wheat” indicate a whole-grain product, while words like “wheat flour” or “multigrain” may not.

SUMMARY

Studies show that eating whole grains is associated with lower cholesterol and systolic blood pressure, as well as a lower risk of heart disease.

ABOUT THE AUTHOR. Rachael Link is a registered dietitian based in New York City. She earned her undergraduate degree in Missouri and completed her Master's degree at New York University. She is passionate about plant-based nutrition and achieving better health by balancing her time between the kitchen and the gym. She is a diet expert with Healthline.com and also enjoys sharing healthy recipes and nutrition tips on her excellent blog called Nutrimental.

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