Here’s How Many Whole Grains To Eat in a Day To Boost Heart Health

Whole grains have long been linked to better heart health, but researchers have now found the sweet spot for how many daily servings lower the risk of heart disease.

Meeting the recommendations can be as easy as snacking on popcorn — hold the salt and butter — and making sure your sandwich bread is full of whole grains.

Whole grain cereal, the healthiest type cereal, can also be an important part of the routine.

Heart Health Tip of the Day: Eat At Least 4 Servings of Whole Grains Every Day

A diet rich in whole-grain foods, defined as four to six servings a day, likely prevents heart disease by lowering body weight, blood pressure, waist circumference, triglycerides and LDL cholesterol — the kind that clogs arteries, a meta-analysis of randomized trials found. The results were recently published in the European Heart Journal.

“Increasing whole grain intake is a relatively simple, accessible and affordable dietary strategy that can complement other lifestyle and medical interventions,” said lead author, Dr. Helda Tutunchi, an associate professor of nutritional sciences at Iran’s Tabriz University of Medical Sciences, in a statement.

“One important finding is that whole grains may benefit cardiovascular health through several modest improvements acting together, rather than through one large effect on a single risk factor. We observed improvements across multiple pathways, including blood lipids, blood pressure, glucose regulation, body fat and some markers of inflammation.”

Improving several risk factors all at once could mean a greater reduction in cardiovascular risk over the long-term, she added.

Why It Matters

A whole grain contains all three parts of the grain seed: the bran, germ and endosperm, according to the Whole Grains Council.

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Grains that can be consumed in this complete form include wheat, rice, oats, quinoa, corn and many more. But choosing white rice or white bread, for example, means you’re missing at least one part of the grain.

While the underlying mechanisms for how whole grains lower cardiovascular disease risk factors so effectively “remain unclear,” according to the study, they come with key health benefits.

All three parts of the grain house important nutrients, including antioxidants, protein, B vitamins, and fiber, said registered dietitian Natalie Rizzo, nutrition editor for TODAY.

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Fiber helps regulate blood sugar by slowing down the rate of glucose in the bloodstream, and it promotes satiety, which helps with weight management, dietitians previously told TODAY.com.

Soluble fiber, the type that dissolves in water, traps cholesterol before it enters the bloodstream so that it’s excreted in a bowel movement.

How to Get Started

Aim to eat at least one serving of whole grains at every meal and incorporate them into snacks as well.

A serving can be a bowl of oatmeal, a sandwich made with whole grain bread or a helping of brown rice. Choose whole grain cereal for breakfast and make healthy fruit-and-nut cookies to satisfy a sweet craving.

Snack on popcorn, which is a whole grain. Just make sure it’s air-popped, stick to extra virgin olive oil as the topping and add only a dash of salt.

“Popcorn is healthiest when it doesn’t contain any additives. When you start adding butter, salt or other toppings, it becomes less healthy,” Rizzo said.

Download the Start TODAY app for recipes featuring whole grains, healthy meal plans and workouts designed for every fitness level.

TODAY’s Expert Tip of the Day series is all about simple strategies to make life a little easier. Every Monday through Friday, different qualified experts share their best advice on diet, fitness, heart health, mental wellness and more.