It might. Eating more whole-grain foods on a regular basis might help reduce your chance of developing high blood pressure (hypertension).
Whole grains are grains that include the entire grain kernel — they haven't had their bran and germ removed by refining. Whole-grain foods are a rich source of healthy nutrients, including fiber, potassium, magnesium, folate, iron and selenium.
Eating more whole-grain foods offers many health benefits, which may include:
- Helping you manage your weight, since whole-grain foods can make you feel full longer
- Increasing your potassium level, which is linked to lower blood pressure
- Decreasing your risk of insulin resistance
- Reducing damage to your blood vessels
These heart-healthy benefits can work together to help reduce your risk of high blood pressure. If you already have high blood pressure, eating more whole-grain foods might help lower your blood pressure.
The Dietary Approaches to Stop Hypertension (DASH) diet and the Mediterranean diet both recommend including whole grains as part of a healthy diet.
According to the Dietary Guidelines for Americans, adults should eat about 3 ounces of whole grains a day, or the equivalent of three slices of whole-wheat bread.
One ounce of grains approximately equals:
- 1/2 cup cooked rice or pasta
- 1 medium slice of bread, tortilla, or flatbread
- 1 cup of flaked whole-grain cereal
The guidelines also recommend that at least half of all grains you eat are 100% whole grain.
Examples of whole-grain foods include:
- Barley (not pearled)
- Dark rye bread
- Millet
- Oats
- Popcorn
- Quinoa
- Whole-grain cereals and crackers
- Whole-grain cornmeal
- Whole-wheat bread
- Wild rice
Show References
- Murphy M, et al. Cardiovascular healthcare cost savings associated with increased whole grains consumption among adults in the United States. Nutrients. 2020; doi: 10.3390/nu12082323.
- Whole grains, refined grains, and dietary fiber. American Heart Association. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/nutrition-basics/whole-grains-refined-grains-and-dietary-fiber. Accessed April 30, 2021.
- DASH eating plan. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/dash-eating-plan. Accessed April 30, 2021.
- D'Innocenzo S, et al. Obesity and the Mediterranean diet: A review of evidence of the role and sustainability of the Mediterranean diet. Nutrients. 2019; doi:10.3390/nu11061306.
- 2020-2025 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. https://www.dietaryguidelines.gov. Accessed April 30, 2021.
- Ozemek C, et al. The role of diet for prevention and management of hypertension. Current Opinions in Cardiology. 2019; doi:10.1097/HCO.0000000000000532.
- Your guide to a healthy heart. National Heart, Lung, and Blood Institute. https://www.nhlbi.nih.gov/health-topics/all-publications-and-resources/your-guide-healthy-heart. Accessed April 30, 2021.
- Kelly SAM, et al. Whole grain cereals for the primary or secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews. http://onlinelibrary.wiley.com/doi/10.1002/14651858.CD005051.pub3/full. Accessed Jan. 25, 2018.
- McRae MP. Health benefits of dietary whole grains: An umbrella review of meta-analyses. Journal of Chiropractic Medicine. 2017;16:10.
- Zeratsky K (expert opinion). Mayo Clinic. May 3, 2021.
Original article: https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/expert-answers/whole-grain-foods/FAQ-20058417