06 Jan Eating heart-healthy? Choose whole grains
A recent study, conducted by researchers at the Harvard School of Public Health and published in JAMA, revealed that eating whole grains is crucial to maintaining a healthy heart.
Be whole, be healthy
To compile the report, researchers looked at two long-term studies. The first was the Nurses' Health Study, which examined nearly 75,000 adult women between 1984 and 2010. The other was the Health Professionals Follow-Up, which looked at 44,000 adult men over the same general span of time. All participants in both of the studies were determined to be cancer-free and heart disease-free when the research began. The two studies simply documented all the diet, exercise and lifestyle habits of the subjects, as well as in-depth details from their regular medical exams.
After thoroughly examining both research projects, taking into account a number of factors, scientists at Harvard concluded that people who ate more whole grains in place of red meat were 20 percent less likely to die from heart disease than those who remained loyal steak-eaters. They were also less likely to die in general.
Researchers determined that for every ounce of whole grains people consume each day, their chances of dying prematurely go down by as much 5 percent, while their risk of passing from cardiac-related issues is reduced by 9 percent. In terms of what kind of whole grains these healthy participants consumed, the study noted that people eating the bran, or outer part of the grain, were the healthiest group. Whole oats, brown rice and whole wheat were some of the most nutritious foods the subjects ate.
Create a meal plan with your heart in mind
Depending on your age, the United States Department of Agriculture recommends consuming between 1.5 and 5 ounces of whole grains every day. Most Americans, however, are eating less than 2 ounces on a daily basis. The Journal of Nutrition reported that in addition to reducing the risk of heart disease, whole grains help lower your chances of developing things like obesity, type 2 diabetes and high blood pressure.
"The reason whole grains work to improve you health is because they're packed with a number of healthy compounds."
The reason whole grains work to improve you health is because they're packed with a number of healthy compounds, like fiber, vitamin E, magnesium and antioxidants. The Boston Globe suggested looking for foods explicitly labeled "whole grain" with the name of the grain when you're shopping in the grocery store to ensure you're purchasing the healthiest product. Other good labels include stoneground whole grain, whole wheat, wheatberries and oatmeal. If foods are simply labeled "organic," or "mulitgrain," it's important to remember they might not contain any whole grains.
Omega-3 fatty acids, a vital part of any healthy diet, are also present in whole grains. Omega-3s have been shown to reduce bodily inflammation as well as bad cholesterol levels, both important factors in maintaining strong heart health. Another way to consume these necessary elements is through a supplement like Omax3. This capsule was developed by scientists associated with Yale University and contains 91 percent concentrated omega-3s, making it your best choice for maximum human performance.
- A new study, conducted by scientists at Harvard and published in JAMA, indicated that whole grains are an essential element to a heart-healthy diet.
- After thoroughly examining the Nurses' Health Study and the Health Professionals Follow-Up, two major long-term studies, researchers concluded that eating whole grains lowers your risk of dying prematurely, as well as dying from heart disease.
- Make sure to carefully read labels and try to the eat the bran, or the outer part of the grain, for maximum health benefits.
- In addition to consuming your daily omega-3s through whole grains, try taking the premium supplement Omax3.