We know eating healthy can improve your health, but when it comes to specific areas, can whole grains help with blood pressure?
According to a new study, eating at least three servings of whole grains per day can help you manage your blood pressure. “Eating whole-grain foods as part of a healthy diet delivers health benefits beyond just helping us lose or maintain weight as we age,” says senior author Nicola McKeown.
“These data suggest that people who eat more whole grains are better able to maintain their blood sugar and blood pressure over time,” McKeown continues. “Managing these risk factors as we age may help to protect against heart disease.”
The results of the study show that those who eat three or more servings per day declined in triglyceride levels. Moreover, these participants also had a lower average increase in waist size.
Finally, the results also show that eating more whole grains will lower blood sugar levels and systolic blood pressure. The decrease in blood pressure and blood sugar levels happened despite any increase in waist size.
Benefits of Whole Grains
Processed grain loses a lot of the benefits that whole grain can provide. For example, the flour in white bread loses the grain’s fiber-rich outer layer during the refining process.
In contrast, eating whole grains can increase your dietary fiber while also providing a satiating effect, decreasing the chances of overeating. Furthermore, the magnesium, potassium, and antioxidants in whole grains can play a role in lowering blood pressure.
The average American diet consists of about five servings of daily refined grains – which can be replaced with whole grains. “Small incremental changes in your diet to increase whole-grain intake will make a difference over time,” says McKeown.
Whole “Ancient” Grains
Some recently popular whole grains in the U.S. and Europe are ancient grains like quinoa and amaranth. According to the Whole Grains Council, these grains have remained largely unchanged over the past several hundred years.
You can try these ancient grains either as a side at dinner or as a base for a grain salad. Moreover, you can try the nutty-flavored iron-rich teff in your morning bowl of oatmeal.
Besides improving your overall health, eating whole grains can specifically benefit your blood pressure levels. By eating a diet that contains whole grains as well as fruits and vegetables, you’ll be strengthening your health. If you’re looking for ways to boost your circulation, you can also start exercising and take supplements like L-arginine Plus.
It contains ingredients that promote the production of nitric oxide, a natural compound that improves blood pressure. Try L-arginine Plus along with adding whole grains to your routine if you want to give your blood pressure the support it needs.