可能行。经常多吃全谷物食品可能有助于降低患高血压的风险。
全谷物是包括整个谷粒、没有通过精炼去除麸皮和胚芽的谷类。全谷物食品富含健康营养素，包括纤维、钾、镁、叶酸、铁和硒。
多吃全谷物食品对健康有很多益处，可能包括：
- 帮助控制重量，因为全谷物食品维持饱腹感的时间更长
- 提高钾的水平，这可能有助于降低血压
- 降低出现胰岛素抵抗的风险
- 减少对血管的损害
这些有利于心脏健康的益处相辅相成，可以降低患上高血压的风险。如果您已经患有高血压，多吃全谷物食品可能有助于降低血压。
终止高血压膳食疗法（DASH）饮食和地中海饮食都建议将全谷物作为健康饮食的一部分。
根据《美国居民膳食指南》，成人每天应该食用大约 85 克（3 盎司）的全谷物，即大约三片全麦面包的量。
28 克（约一盎司）的谷物大约等于：
- 1/2 杯煮熟的米饭或意面
- 1 片中等大小的面包、墨西哥饼或扁面包
- 1 杯全谷物麦片
该指南还建议，您食用的所有谷物中应该至少有一半是全谷物。
举例来说，全谷物食品包括：
- 大麦（未精制）
- 黑麦面包
- 小米
- 燕麦
- 爆米花
- 藜麦
- 全谷物麦片或饼干
- 全谷物玉米粉
- 全麦面包
- 菰米
显示参考文献
- 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/zh-hans/diseases-conditions/high-blood-pressure/expert-answers/whole-grain-foods/faq-20058417