If you choose 100 percent whole-wheat products, you're receiving both the bran and germ, two parts of the whole grain that supply key nutrients such as dietary fiber, B vitamins and manganese. Evidence indicates that increasing your consumption of whole grains, such as whole wheat, in your diet may reduce blood pressure.
People With High Cholesterol
Adhering to a whole-grain diet may reduce blood pressure in people with high cholesterol levels, according to a study performed by researchers at the Beltsville Human Nutrition Research Center. They observed that patients consuming a whole-grain diet rich in whole wheat and brown rice for five weeks experienced decreases in blood pressure. The findings were reported in the September 2006 issue of the "Journal of the American Dietetic Association."
Healthy People
Scientists at the University of Aberdeen in the United Kingdom investigated the impact of whole-grain foods on blood pressure in healthy men and women. Subjects were placed into one of three groups for 12 weeks: refined diet, wheat or wheat plus oats. At the end of the study, which was published in the October 2010 issue of the "American Journal of Clinical Nutrition," scientists observed that both whole-grain groups experienced decreases in blood pressure compared with those following a refined diet.
Blood Pressure Medications
Whole-grain consumption may also reduce the need for blood pressure medications, according to a study conducted by scientists at the University of Minnesota Medical School. They found that subjects being treated for hypertension who ate whole-grain oat cereals for 12 weeks reduced their use of blood pressure medications compared with those who consumed refined grain cereals, according to research reported in the April 2002 issue of the "Journal of Family Practice."
Caution
Keep in mind that increasing whole grains in your diet also boosts fiber intake, which added too quickly may result in stomach upset, gas and bloating. Slowly add whole grains and fiber into your diet to avoid these side effects.
References
- "Journal of the American Dietetic Association"; Whole-Grain Diets Reduce Blood Pressure in Mildly Hypercholesterolemic Men and Women; K.M. Behall, et al.; September 2006
- "American Journal of Clinical Nutrition"; Effect of Increased Consumption of Whole-Grain Foods or Blood Pressure and Other Cardiovascular Risk Markers in Healthy Middle-Aged Persons: a Randomized Controlled Trial; P. Tighe, et al.; October 2010
- "Journal of Family Practice"; Do Whole-Grain Oat Cereals Reduce the Need for Antihypertensive Medications and Improve Blood Pressure Control?; J.J. Pins, et al.; April 2002
- Mayo Clinic; Dietary Fiber: Essential for a Healthy Diet; November 2009
