How to Increase Whole Grain Intake for Heart Health

People who eat several servings of whole grains daily reduce their risk of heart disease by about a third. As an added benefit they also reduce their chance of stroke and digestive system cancers. It's easier than you think to increase your whole grain intake for heart health by changing the way you shop and cook. Aim for three servings of whole grains daily, following these easy steps.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Look for whole-grain alternatives to your favorite food.s These portions equal one serving:
• 1/2 cup brown rice
• 1/2 cup whole grain pasta
• 1 slice whole wheat bread
• 1 ounce whole grain breakfast cereal
• 5 whole wheat crackers
• 3 cups popcorn

How to Increase Whole Grain Intake for Heart Health

1. Add whole grains to your breakfast. A slice of whole-grain bread, a half-cup of hot cereal, an ounce of cold whole-grain breakfast cereal, one whole-grain muffin, roll or half of a whole grain bagel all provide one serving of whole grains.

2. Eat your lunch sandwich on whole-grain bread for two delicious servings of whole grains. Or grab whole-grain crackers to have with your salad or soup lunch: 5 square whole-grain crackers or 3 whole grain crispbread crackers equals a serving. Many popular restaurants offer barley, wheat berries or other whole grains in lunchtime salads. Aim for a half-cup or so to equal a serving. If you make lunch at home, try adding whole grains like barley to hot soups in the winter, and to salads in the summer.

3. At dinner, switch to brown rice or whole grain pasta for your favorite pasta or stir-fry dishes. These also hold up well in casseroles.

4. Make your snacks pay off by choosing popcorn (3 cups) or whole grain crackers for nibbling.

Tips & Warnings

• Like the taste of brown rice but can’t stand the long wait? Rice freezes well and can be prepared ahead in large quantities in the oven. Use the standard proportion of two cups water to one cup rice and cook for 35-45 minutes at 350F, uncovered in a shallow pan. Seal into plastic bags and freeze.
• Use soft white wheat, not to be confused with refined white flour, in your baking. Soft white wheat is what goes into whole wheat pastry flour, which makes tender biscuits, muffins, cookies and cakes. Buy freshly milled in small quantities and keep carefully refrigerated.
• Experiment with barley, a nutritious whole grain, in soups and stews. Add a handful to the simmering liquid about 30 minutes before you plan to eat.
• Don't be confused by products that make health claims by “enriching” refined grains or putting some of their helpful compounds into supplements. That's because supplements are not in the same balance or form as the whole food,.

Resources

• Oldways

Who Can Help Sponsored

• Brain Vs. Stomach! A Food Fight You Can Win!
• How to Lose 30+lbs Guaranteed. Try it Free.