Doctors Have Identified An Unexpected Food That's Good For Heart Health
- 29.09.2026, 11:08
It helps lower blood pressure and improve cholesterol levels.
The more whole-grain foods on the menu, the lower the blood pressure. Scientists reached this conclusion after combining data from 87 studies. However, the best results came from portions that were larger than usual.
This was reported by EatingWell citing a meta-analysis in the European Heart Journal. Nutritionist Lauren Manaker analyzed the study.
How the Study Was Conducted
A meta-analysis is when scientists collect data from many previous studies to get the big picture. Here, they combined 87 randomized trials from 101 publications.
The researchers examined how whole grains affect heart and metabolic risks in adults. Intake was calculated based on 48 grams per day of dry weight. This is approximately 90 grams of the prepared product, or about three servings.
The reliability of each finding was assessed using the GRADE system. This system categorizes evidence into four levels: high, moderate, low, and very low.
What the analysis showed
Key finding: The more whole grains participants ate, the better their blood pressure readings became. According to the publication, nearly half of all adults have high blood pressure.
The most consistent results were seen in those who ate four to six servings per day. That’s about 60–100 grams of dry grains. Not all guidelines recommend this much whole grain: U.S. dietary guidelines suggest a lower amount, and most people eat significantly less.
Blood pressure turned out to be just one of the indicators. High whole-grain intake was also linked to the following changes:
lower levels of “bad” LDL cholesterol, which can build up in the arteries;
lower total cholesterol and triglycerides;
better blood sugar control, including fasting levels and long-term control;
a slight reduction in weight and waist circumference;
lower levels of inflammation, particularly the interleukin-6 marker.
Individually, these changes were small. However, the results showed an overall positive trend across nearly all measures.
What to Consider
The reliability of the data for most measures was rated as moderate, not high. Therefore, the findings are promising but not definitive.
On average, the trials lasted only eight weeks. This may not be long enough to see the full effect of dietary changes. There is little data on large portions, so no firm conclusions could be drawn about them.
The studies also varied in terms of grain type, participant characteristics, and diet quality. In many trials, participants and staff knew who was eating what, which could skew the results. The authors noted these limitations and called for longer-term, higher-quality trials.
Where to Start
Manaker advises against changing your diet overnight if it contains almost no whole grains. You should start gradually. Here’s what she suggests adding to your menu:
oatmeal for breakfast;
brown rice for lunch or dinner;
quinoa in salads and side dishes;
sorghum in salads and side dishes, as well as in the form of a “light” snack;
whole-grain bread with meals and for snacks;
barley in soups and stews.