Summary Fatty fish offers high levels of omega-3 fatty acids and is linked to a decreased risk of heart disease and stroke. Benefits were even greater when people ate more servings — up to seven — of whole grains per day Whole grains keep all parts of the grain intact, which provides them with more vitamins, minerals, plant compounds and fiber than refined grains.
Summary Whole grains are linked to a lower risk of heart disease. Many types of fruit are rich in soluble fiber , which helps lower cholesterol levels It does this by encouraging your body to get rid of cholesterol and stopping your liver from producing this compound.
Fruit also contains bioactive compounds that help prevent heart disease and other chronic diseases due to their antioxidant and anti-inflammatory effects. Summary Fruit can help lower cholesterol and improve heart health.
This is largely caused by its fiber and antioxidants. Garlic has been used for centuries as an ingredient in cooking and as a medicine It contains various powerful plant compounds, including allicin, its main active compound Because relatively large amounts of garlic are needed to achieve this heart-protective effect, many studies utilize aged supplements — which are considered more effective than other garlic preparations Summary Allicin and other plant compounds in garlic may help lower LDL cholesterol and reduce other heart disease risk factors.
Summary There is some evidence that soy foods can reduce heart disease risk factors, especially in people with high cholesterol. Some vegetables are particularly high in pectin, the same cholesterol-lowering soluble fiber that occurs in apples and oranges Vegetables also deliver a range of plant compounds which offer many health benefits, including protection against heart disease. Summary Vegetables are high in fiber and antioxidants and low in calories, making them a heart-healthy choice.
Alternatively, you can add boiling liquid to the bulgur, cover, and let stand for minutes. Each cup of cooked bulgur contains calories, 6 grams of protein, 8.
Whole grain foods 4: Rye Rye is actually grass raised as a grain, Milligan says. It has a distinctive flavor and supplies fiber, protein, vitamins and minerals. Rye contains phytonutrients that help ease the symptoms of PMS, she says, especially mood swings, cravings and bloating.
But keep in mind that commercial rye bread often contains more refined wheat flour than rye flour. Rye berries can be cooked like a grain. To cook: Soak rye berries overnight, then cook use 4 cups liquid per cup of rye berries for minutes.
Each cup of cooked rye contains calories, 4. Whole grain foods 5: Quinoa Native to the Andes, quinoa pronounced keen wah is a little smaller than barley grains but packs a lot of protein. Milligan suggests eating it in the morning as a cereal, adding sun-dried tomatoes and basil for a salad at lunch, or adding it to smoothies at snack time.
To cook: Quinoa cooks like rice. Use 2 cups liquid per cup of quinoa. Bring to a boil, then simmer for 15 minutes. Each cup of cooked quinoa contains calories, 4 grams of fat, 8 grams of protein, 5 grams of dietary fiber, 39 grams of carbohydrates, 13 mg of sodium and no cholesterol. Whole grain foods 6: Steel-cut oats Oats are high in beta glucans — phytonutrients that help keep the immune system resilient and reduce LDL cholesterol , according to the American Heart Association.
The steel-cut variety takes longer to cook, but it has a hearty, complex and chewy flavor that enthusiasts swear by. A new study suggests that you can still eat them: just make sure they're wholegrain. By Yasmin Noone. Here's the ultimate guide to wholegrains: why they matter to your health, how to include them in your diet and how to cook them. Bake your own wholesome loaf of sourdough, dense with wholegrains and nutrition-packed seeds.
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Sign In or Create an Account. Sign In. Advanced Search. Search Menu. Article Navigation. Close mobile search navigation Article Navigation. Volume Whole-grain and blood lipid changes in apparently healthy adults: a systematic review and meta-analysis of randomized controlled studies 1 — 3.
Oxford Academic. Alastair B Ross. Mette Kristensen. E-mail: mekr nexs. Select Format Select format. Permissions Icon Permissions. ABSTRACT Background: Whole grains are recognized for their potential role in preventing cardiovascular diseases; however, results from randomized controlled studies on blood lipids are inconsistent, potentially because of compositional differences between individual grain types for some nutrients, including dietary fiber.
First author, year of publication, country ref Design and duration, wk No. Mixed RG: Open in new tab. Open in new tab Download slide. Google Scholar Crossref. Search ADS. Google Scholar PubMed. Van Horn. Harris Jackson. Issue Section:. Download all slides. Supplementary data. View Metrics. Email alerts Article activity alert. Advance article alerts. New issue alert. Receive exclusive offers and updates from Oxford Academic. More on this topic Association between statin use and serum cholesterol concentrations is modified by whole-grain consumption: NHANES — Effects of glycemic load on metabolic risk markers in subjects at increased risk of developing metabolic syndrome.
Plasma TMAO increase after healthy diets: results from 2 randomized controlled trials with dietary fish, polyphenols, and whole-grain cereals. Grain and dietary fiber intake and bladder cancer risk: a pooled analysis of prospective cohort studies.
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Are you what you eat? Through the lens of prepregnancy plant-based diets and risk of gestational diabetes. Sustainable food systems and nutrition in the 21 st century: a report from the 22 nd annual Harvard Nutrition Obesity Symposium. Male waist circumference in relation to semen quality and partner infertility treatment outcomes among couples undergoing infertility treatment with assisted reproductive technologies. Sex 2 and age, y. Lipids 3. Risk of bias 4. Ampatzoglou, , United Kingdom Bread, pasta, rice, snacks, and breakfast cereals; test foods were provided for both groups.
Andersson, , Sweden Brownlee, , United Kingdom Bread, cereals, rice, pasta, cereal bars, and crisps; test foods were provided only for WG groups. Chang, , Taiwan Davidson, , United States Dry oatmeal hot cereal, muffins, shakes as recipe , dry farina; test foods were provided for both groups. Giacco, , Italy Harris Jackson, , United States Breads, crackers, chips, breakfast cereals, pasta, cookies, pancakes, rice; test foods were provided for both groups.
Johnston, , United States Karmally, , United States Katcher, , United States Bread, rolls, RTE cereals, rice, pasta, snacks; test foods were not provided for any group. Kim, , South Korea Kristensen, , Denmark 9.
Kristensen, , France 6. Bread, breakfast cereal, pasta, rice, couscous and muesli bars; all foods were provided for both groups. Leinonen, , Finland Li, , Japan Maki, , United States RTE cereals Cheerios , white toast, bagels, muffins, rice, cakes, and snacks; test foods were provided for both groups. Ross, , Switzerland RTE cereals, pasta, crackers, bread, cereal bars, frozen meals, couscous, risotto, noodles, and pizza; all food was provided for both groups.
Saltzman, , United States
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