1. The Whole Truth
Refined grains are milled, removing the vitamins, minerals, bran and germ. While many vitamins and minerals are later replaced, there is no comparison to the nutrient value of whole grains. Whole grains are naturally low-fat and high in fiber, as well as vitamins and minerals such as vitamin E, niacin, thiamin, riboflavin, phosphorus, magnesium, selenium, iron and zinc. Many of the nutrients in whole grains help to regulate blood pressure and cholesterol meaning that you can easily substitute whole grains to improve heart health. As little as three servings per day of whole grains have shown to reduce the risks of cardiovascular disease, diabetes and obesity.
2. Unrefining Your Diet
Kicking your refined food habits and substituting whole grains for heart health is simple and easy. Instead of white flour, choose whole wheat and look for brown rice instead of white rice. Look for breads which are made from 100-percent whole grains or even sprouted grains and when you get a hankering for pasta, enjoy flavor and vitamin-rich whole-wheat noodles over the refined variety.
3. Breakfast Basics
Breakfast is your most important meal and often contains some from of grain, such as toast, muffins, cereals and even pancakes. Switching to whole -rain breakfast foods is a fast way to get a serving or two of your daily whole grains, making whole-wheat toast and selecting oatmeal, shredded wheat or even bran flakes over your usual sugary cereals. When it comes to soothing a sweet tooth, muffins and doughnuts can also be found with whole-wheat ingredients; however, try to limit sugars as much as possible.
4. A Friend in Flaxseed
Flaxseeds are tiny brown seeds which are packed with fiber and omega-3 essential fatty acids, both helping to regulate digestion and elimination, lower blood cholesterol and boost heart health. Flaxseeds can be purchased ground or powdered with a food processor or coffee grinder and make a delicious and nutritious addition to apple sauce, hot cereals, yogurt, smoothies and salads. In fact, if you make your own salad dressings but are trying to cut the fat, a spoonfull of ground flaxseed can help to thicken up your dressings and adds a subtle nutty flavor.
5. Super Snack Substitutions
Forget crackers and potato chips to soothe your snack time needs, and reach for whole grain crackers, raw granola and popcorn. While these snacks are healthier, remember that adding fatty cheese, sugar, butter and salt are quick ways to turn a healthy snack into a disaster. Whole grain crackers are full of flavor and can be enjoyed plain or with fresh veggies. If you want to sweeten up granola, try fresh fruit juice or low-fat yogurt, and popcorn with a sprinkle of nutritional yeast is a tasty and B-vitamin-rich snack that is sure to satisfy.
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