The American Heart Association recommends a heart-healthy dietary pattern emphasizing fruits, vegetables, whole grains and other nutritious foods and specifically that at least half of grain consumption should be whole grains. Whole grains provide many nutrients, such as fiber, B vitamins, and minerals, which are removed during the refining process.
Eating more whole grains linked with lower risk of death
DALLAS, June 13, 2016 — Eating at least three servings of whole grains every day could lower your risk of death, according to new research in the American Heart Association’s journal Circulation.
Although dietary guidelines around the world have included whole grains as an essential component of healthy eating patterns, people aren’t eating enough, according to the analysis. In the United States average consumption remains below one serving a day, despite the long-time recommendation of three servings a day.
In the first meta-analysis review of studies reporting associations between whole grain consumption and death, researchers noted that for about every serving (16 grams) of whole grains there was a:
- 7 percent decreased risk in total deaths;
- 9 percent decline in cardiovascular disease-related deaths; and
- 5 percent decline in cancer-related deaths.
The more whole grains consumed, the lower the death rate. According to researchers, when three servings (48 grams) were consumed daily the rates declined:
- 20 percent for total deaths;
- 25 percent for cardiovascular deaths; and
- 14 percent for cancer-related deaths.
Full bibliographic information Whole Grain Intake and Mortality From All Causes, Cardiovascular Disease, and Cancer A Meta-Analysis of Prospective Cohort Studies (DOI: 10.1161/CIRCULATIONAHA.115.021101.)