How to Increase Bran to Fight Heart Disease

Bran is the outer layer of grains such as oats, wheat and rice. During food processing, this outer layer is often removed from the grains. This creates a smoother product, but it destroys many of the health benefits of grains. Eating bran may have tremendous benefits in combating heart disease. The best way to increase bran in your diet is by eating whole grains.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Old-fashioned oats
• Cereals that list a whole grain as the first ingredient
• Whole-grain breads
• Whole-grain tortillas
• Whole-grain pita bread
• Whole-grain bagels
• Whole-grain English muffins
• Bulgar wheat
• Wild rice
• Brown rice
• Quinoa
• Multigrain chips and crackers

1. Start the day with whole grains. Do this by eating old-fashioned oats or a cold cereal that lists a whole grain as the first ingredient.

2. Use whole-grain breads for lunch or snacks. Examples of whole-grain breads are rye, whole wheat or multigrain. You can also experiment with more unusual breads. Look in the refrigerated section for breads made of more unusual grains, such as spelt and faro.

3. Eat whole-grain tortillas, pita bread and bagels. Whole-grain English muffins are also an option.

4. Adding cooked grains to soups, salads and casseroles is another way to amp up your bran intake. Try adding bulgar wheat, wild rice, brown rice or quinoa.

5. Choose whole-grain snacks. These can include multigrain chips and crackers.

6. And for home bakers, substitute half of the white flour with whole-wheat flour in your regular recipes for cookies, muffins, and cakes.

Tips & Warnings

• Many people think that the only source of bran in the diet is bran alone. However, it makes more sense to consume whole grains, which are usually tastier. They are also typically healthier because they are less processed.
• Only 10 percent of the supermarket inventory is whole grains or foods made with whole grains. When looking for whole-grain foods, it is important to read ingredient labels.

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Resources

• The Whole Grain Guide
• Purchasing whole grains