How Can Whole-Grain Foods Help your Blood Pressure?

By Gentle Heron

Whole-grain foods include the fibrous bran and the germ, not just the starchy endosperm of the grain or seed. They are a good source of healthy nutrients and minerals, in addition to fiber.

Whole-grain foods help reduce your risk of high blood pressure, or might help lower hypertension by providing several health benefits.

Eating whole-grain versions of foods you already enjoy, such as breads and pasta, can help your weight management. They tend to make you feel fuller longer.

Whole-grains contain significant potassium. This mineral has been shown to lower blood pressure.

Blood vessel damage can take many forms, several of which increase the risk of high blood pressure. Whole grain foods reduce damage to blood vessels.

Insulin resistance is a condition where the body does not respond properly to the hormone insulin. Insulin controls the amount of the sugar glucose in the bloodstream. Insulin resistance can lead to Type 2 diabetes. Eating more whole grains increases insulin sensitivity.

The Dietary Guideline for Americans suggests that adults should eat at least 3 ounces of whole grains daily as part of a healthy diet. That’s just three slices of whole-wheat bread. According to the guidelines, at least half of all grain products you eat should be 100% whole grain.

With all these benefits, why not try eating more whole-grain foods?