Helda Toutounchi, the lead author of a paper from Tabriz University of Medical Sciences, has emphasized the importance of consuming whole grains for improving cardiovascular health. She states that although previous studies have shown that higher whole grain consumption is associated with better heart health, the results of clinical trials in this area have varied. This raises a fundamental question: How much whole grain should individuals consume for a meaningful improvement in cardiovascular health?
Results of Trial Analysis
Recent research, including an analysis of 87 clinical trials involving over 6,500 participants, shows that increasing whole grain consumption can improve several key risk factors associated with cardiovascular diseases. According to researchers, this dietary change can help reduce body weight, waist circumference, and blood pressure. Additionally, higher whole grain consumption leads to lower total cholesterol, bad cholesterol (LDL), triglycerides, blood sugar, and blood inflammatory markers.
Read more: The nutrition support plan for children under 5 years has reached over 8 trillion tomans
Appropriate Amount of Whole Grains
The benefits of whole grains typically begin with the consumption of two servings per day, but the most significant effects have been observed with four to six servings, equivalent to 60 to 100 grams per day. This amount roughly includes a bowl of oatmeal, a sandwich made with whole grain bread, and a serving of brown rice. Toutounchi considers this increase in whole grain consumption a simple and cost-effective dietary strategy that can complement other lifestyle and medical interventions.
Diversity in Diet
Researchers also emphasize that different grains such as oats, brown rice, and rye each affect different heart risk factors. This highlights the importance of diversity in the diet, which can provide the highest level of protection. For this reason, it is recommended that individuals incorporate various types of grains into their diet to fully benefit from them.
Read more: Deputy of the Welfare Organization: Normalizing cigarette and alcohol consumption in home series is concerning · Amir Noori hospitalized due to an accident
