Mayo Clinic offers appointments in Arizona, Florida and Minnesota and at Mayo Clinic Health System locations.
It might. Eating more whole-grain foods on a regular basis might help reduce the risk 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:
These heart-healthy benefits can work together to help reduce the 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:
The guidelines also recommend that at least half of all grains you eat are 100% whole grain.
Examples of whole-grain foods include:
Katherine Zeratsky, R.D., L.D.
Mayo Clinic does not endorse companies or products. Advertising revenue supports our not-for-profit mission.
Check out these best-sellers and special offers on books and newsletters from Mayo Clinic Press.
Join our Year-End Challenge and triple your gift to help shape the future of healthcare!