Diets rich in whole grain are healthy for our hearts because the fiber helps lower cholesterol. Now a new study published in the Journal of the American Dietetic Association found that whole grain diets can also help lower blood pressure.
Cardiovascular disease has many components including family history, cholesterol, blood pressure, blood sugar control, and weight. Once diagnosed to be at risk for a heart attack or stroke, it can often be difficult to tackle each of these areas with gusto. Wouldn't it be nice if just a single change could effect more than one of these above mentioned variables?
Well it seems that whole grains may be able to do just that. As a culture Americans consume a very small amount of fiber, below one third the recommended daily intake. The primary reasons for this fiberless phenomenon are processed foods, fast foods, and urban life. We no longer harvest our grains and self bake breads, we do not cook using whole foods, and often we don't take time to enjoy something as simple, yet satisfying as a meal.
In a study conducted at the US Department of Agriculture a total of 25 men and women with elevated cholesterol participated in a clinical trial to measure the effects of adding whole grains into their dietary regimen on blood pressure. Researchers also looked at weight loss on the different diets.
For the first part of the study each person was put on the American Heart Association's (AHA) Step 1 diet, which reduces total fat intake to less than thrity percent of calories and limits saturated fats to less than ten percent. The diet also stresses reduced cholesterol intake. It was designed by the AHA to help lower cholesterol. Then in the second half of the study dieters were either put on a diet using only whole grains (wheat, brown rice, barley) or a diet with half whole grains and half processed grains. After a total of 7 weeks comparisons were made in each group. Blood pressure, both systolic and diastolic, and weight were monitored.
After the first two weeks on the Step 1 diet only, blood pressure declined by an average of 2 points on both systolic and diastolic readings. Then after 5 weeks on the whole grain diets a significant decrease was seen in both systolic and diastolic. Systolic readings decreased by as much as 6.7 points and diastolic by 3.7 points in just 5 weeks.
Weight also decreased in all the subjects by an average of 2.2 pounds, which was statistically significant.
The authors concluded that the study showed a simple change such as adding whole grains to the diet can help lower blood pressure in a short period of time. Weight was also positively effected with significant reductions without cutting calories. Add these benefits to the already established cholesterol lowering ability of whole grains and you may just have the best heart healthy food on the planet.
Posted by Dr. Christina Gutierrez on September 15, 2006 10:38 AM
